Long Bars, Short Bars, Mini Bars?


A common
question when working with clients in the pool is “Which is harder the long
bars or the short bars?”  

The answer to the question depends on the exercises that you will be doing and the goals of your exercise
program.  Understanding the equipment and
the differences will help you choose the appropriate tools to make your workout
the most effective.  
Using bars
with more buoyancy will create more resistance when trying to move them through
the water.  This will make these types of
exercises more difficult.  However,
exercise where you are in the hanging position will be easier with more buoyant
bars because they will provide more support and stability.
Using bars
with less buoyancy creates less resistance when trying to move them through the
water.  Less buoyant bars will make these
types of exercises easier.  The less
buoyant bars will make exercises more difficult in the hanging position.  The reduced support and stability will
require your body to work harder to maintain alignment therefore challenging
your core muscles more.
Example of
progression from easy to difficult using equipment for an exercise that
requires you to move the bars in and out of the water vs. a hanging exercise.
Pump and Walk
Mini Bar → Short Bars Level 1 →
Short Bars Level 2 → Long Bars

Splits and Spreads
Long Bars→ Short Bars Level 2 →
Short Bars Level 1 → Mini Bars

Equipment


Long Bars
Long bars
provide the most buoyancy, therefore they will give you the most support and
resistance.  

Short Bars
Level 2
These bars
have slightly less buoyancy than the long bars. 
They will be a little easier for exercises that require movement through
the water and slightly harder for hanging exercises than the long bars.

Short Bars
Level 1
The level 1
short bars have less buoyancy than level 2 short bars and long bars.  They will be easier for exercises that
require movement through the water and more difficult for hanging exercises.

Mini Bars
Mini bars
provide the least amount buoyancy.  These
bars will be the easiest for exercises that require movement through the water
and the most difficult for hanging exercises.  

Blog post by Eric Chandler.

Marathon Training Tip #8: Aquatic Recovery


One of the
most overlooked aspects of training is rest and recovery.  Often
times complete rest for active people is very difficult.  There are many
benefits to including active recovery sessions in your training.  One of
the best places to perform an active recovery workout is in the water. 
The water provides a non-weight bearing environment in that helps reduce stress
on the joints, provide traction to your spine, promote circulation and reduce
swelling to name a few.  The shallow water can provide some of the same
benefits by reducing the amount of impact performing similar activities to
running. At waist level in the water you are about 50% weight bearing. 
Last but not least, exercise in the water is fun! 
Try these
aquatic recovery exercises to improve your performance, reduce your risk of
injury and add some variety to your training program.

Deep End Exercises

Wear a buoyancy belt. Perform waking exercises
for 2-3 laps & hanging exercises 10-15 repetitions.

Forward
Walking
Equipment: none
Action:  Step forward in a normal walking pattern.
Alternate arms with each step while focusing on forward movement with proper
alignment and posture. 
Walk +
Stretch
Equipment: none
Action: Walk 3 steps then kick your leg forward, reaching for your
foot with the opposite arm.  Walk 3 steps
and repeat with the other arm and leg. 
Keep torso straight and keep toes up.
Symmetrical
Walking with Turns
Equipment: none
Action:  While walking forward turn palms out and push
arms out to align with shoulders. Arms make a breast stroke motion. Bring arms
to chest.  Return to start position.  Take 3 strokes forward, then turn 180 degrees
and walk 3 strokes backwards, turn 180 degrees and repeat.
Splits +
Spreads
Equipment: 2 long bars
Action:  Separate legs in open scissors kick position:
one leg straight forward, another leg straight back.  Return to start position. Repeat with the
other leg forward.  Return to start
position.  Spread both legs apart to the
sides, keeping toes up and legs straight. 
Return to start position.
Tips:  Keep legs straight and attain full range of
motion with each movement.  Feel the
stretch while keeping toes up to.
Leg Stretch
Series
Equipment: 2 long bars
Action: Bend one knee to a 90° position, keeping toes up. Extend leg
straight in front of the body then back to the 90° position. Return to start
position. Repeat with the other leg. Repeat the sequence changing leg extension
of the knee to an internal position (kicking across the body) then an external
position (kicking out).
Running
Pendulum
Equipment: 2 long bars
Action: 
Run moving to the side lying position using four running steps;
pause.  Return to start position. Repeat
moving to other side.

Shallow End Exercises

Perform
walking exercises for 2-3 laps & stationary exercises 10-15 repetitions.

Weight Shift Catch
Action: 
Shift weight to one leg and simultaneously catch and lift the knee with
both arms and pull the knee to the chest, hold the balance. Return to start
position. Repeat with the other leg.
Tips: 
Maintain straight body alignment while pulling the knee up. Come up on
the toes each time when pulling the knee up.
Catch + Pull
Action: Walk forward 3 steps and catch one foot with the opposite arm
behind body, the other arm reaches straight above the head.  Return to starting position.  Walk forward 3 steps and repeat with the
opposite hand and foot.  For an added
challenge—before you catch the foot, bend the weight bearing knee down into a
squat position and power up to your toes.
Leg Swing
Action: Walk forward 3 steps, stand on one leg while swinging the
other leg forward, back, forward. Swing the arms so opposite hand and foot are
in front.  Was forward 3 steps and repeat
with the opposite side. Make sure to keep your body straight and sing the leg
high back and forth.
Squat Hurdles
Action: Walk forward 3 steps then squat, arms straight forward at
shoulder level. As you stand, mimic hurdle motion: one leg kicks straight out,
touching the foot with your opposite hand. Other arm extends back.  Walk forward 3 steps and repeat with the
opposite hand and foot.  Get the motion
in rhythm, kicking knee is straight, weight bearing leg is on the ball of the
foot.
Carioca
Action: Stand with arms out to side at shoulder level. Step side to
side crossing one foot in front then in back (like the grapevine). Take wide
steps, keeping your pelvis stable.
Blog post by Eric Chandler.

About
Eric Chandler

Eric joins the Cape Cod Rehab Running
Team with a background in Exercise Science. He is a Certified Strength &
Conditioning Specialist (CSCS), certified in Part I & Part II of the
Burdenko Method, a Certified Functional Movement Screen (FMS) Specialist, and
has also been training in the TRX Suspension Training Method. Eric looks for his
clients’ strengths and uses those strengths to help them get the most out of
each session. A recreational runner, Eric has served on many of the CCR Flyers
Cape Cod Marathon relay teams as has a goal of breaking 20 minutes in the 5k.

The Burdenko Method: Land & Water Exercise

The Burdenko Method

Do you know what
Burdenko is?
The Burdenko Method is part of the
Burdenko Water and Sports Therapy Institute. Dr. Igor N. Burdenko founded the
institute in 1984, focusing on the practical application of water and land
exercises. He takes a holistic approach to rehabilitation, conditioning, and
training which allows the method to benefit all ages and conditions. After more
than 30 years of working with rehabilitation clients, training athletes in the
NBA, NFL, NHL, US and Russian Olympic teams, members of the US Handicapped Olympic
Team, and top international dancers and figure skaters, Dr. Burdenko has become
internationally recognized in the rehabilitation and fitness worlds. The
methodology works in a pyramid fashion- you must achieve the skills at the
bottom of the pyramid to effectively master the skills at the top. The Burdenko
Method also uses various equipment and speeds while exercising.
 

Water & Land Exercise

The Burdenko Method utilizes not only exercises
in the gym, but in the water. What makes aquatic exercise so beneficial? Being
in the water eliminates about 90% of your body weight, taking the stress of
your muscles, bones, and joints. This occurs because water helps to stop the
gravitational pull on the body, allowing you to move more freely than you would
on land.
 
Most aquatic exercises used in the Burdenko
Method are done in an upright position. By being vertical, the body’s buoyancy
and posture is challenged. In turn, this helps to strengthen and stabilize the
trunk, spine, and pelvic areas. Progressions to supine (on the back) and prone
(face up) are also used for an added challenge. There are exercises done in
shallow water as well, allowing the body to work against a gentle resistance.
Land exercises are also done progressively.
Typically, one starts in a horizontal position: supine to sidelying to prone.
This allows the freedom of movement from the extremities. Exercises can also be
done sitting, standing, or moving dynamically. Many of the exercises can be
done with or without additional equipment.
 
“Finding one’s center of buoyancy and balance
in deep water is the first step to experience pain free movement (Level 1).
Then, by adding a combination of movements in different planes (vertical,
supine, prone) in deep water and with horizontal mat exercises on land,
coordination develops (Level 2). Level 3 adds challenges with different
equipment and environments to increase the natural force of gravity.” “Your
personal experience with Levels 1, 2, and 3 will allow you to progress to
Levels 4, 5, and 6. You will develop qualities of endurance, speed, and
strength.”
Blog post by Nikki Courtney.
References
Burdenko, I., & Gray, P. (2001). The Burdenko Method Exercise Guide Part 1.
Wayland, MA: The Burdenko Water & Sports Therapy Institute.
Burdenko, I. (2002). Burdenko Exercise Guide Part 2. Wayland, MA: The Burdenko Water
& Sports Therapy Institute.

4 Ways to Ease Sore Hamstrings

1
Massage your hamstrings.
Use
a foam roll or massage stick to loosen knots in your muscles.

2
Mix up your routine.
Try
cross training in the pool. A little variation gives your body a break from
always doing the same thing and putting stress on the same areas.

3
Adjust your training volume
every third week. 
If you’re a runner, cut your mileage by a third to a half to
give your body time to recover. You can still train just as hard.

4
Strengthen your
glutes! 
If your glutes are weak, your hamstrings
will have to work overtime to pick up the slack. One idea: Include mini band
walks in your workout to strengthen your glutes. Just make sure you’re feeling
it in your glutes and not your hamstrings.

Blog post by Farran Jalbert.

Aqua Jogging & the Benefits of H20

In the cold winter months when we can’t
get outside to exercise, the pool can be the place to turn. Whether you’re
rehabbing an injury or trying to prevent one, the water can be an effective
tool.
Exercising and running in deep water
provides resistance in all directions challenging opposing muscles to work
equally and can also improve cardiovascular endurance, strength &
flexibility. The hydrostatic pressure of water is great for reducing swelling
by promoting circulation and blood flow.
When running outside or even on a
treadmill, our joints take on stress by constant pounding on a hard surface. Wearing
a floatation belt in the deep water at neck level, we are about 10% weight
bearing. This may sound like deep water running would be easy but think again-
water has more resistance than air and there are plenty of ways to increase
that resistance. Different forms include: ankle cuffs (flotation), gloves,
barbells, and tethered running.
Aqua jogging in deep water draws
similarities to over-ground running in regards to body positioning, form and
stride -keep in mind these are key elements when in the water.  Maintaining a vertical position challenges
the core muscles and the resistance of the water challenges the arms which is
one difference from running on land. According to Dr. Robert Wilder,
physiologist and director of sports rehabilitation at the University of Virginia in “The
Sunday Times,” water running burns 11.5 calories per minute. Using this
figure, water running for 30 minutes will burn about 345 calories and an entire
hour of water jogging will burn about 690 calories! These numbers are just
estimates but in any case everyone has something to gain from deep water
running, no matter your fitness level.

Blog post
by Farran Jalbert.

The Burdenko Method

Normal
0

false
false
false

MicrosoftInternetExplorer4

How
do you secure good health, energy, and the right spirit for many years to come?
Perform exercise not just to exercise, but exercise to improve everyday life
and sport.
The
Burdenko Method is a unique, innovative system for rehabilitation, conditioning
and training. It has been developed and refined by Igor N. Burdenko PhD over a
period of 50 years in both the former Soviet Union and the United States. Many
individuals from Olympic athletes to the general public have benefited from
this original and extraordinarily effective system.
Igor N. Burdenko PhD at Mashpee Fitness
The
Burdenko Method uses a unique combination of water and land exercises to
develop the six essential qualities for everyday life and sport. 
Six
Essential
Qualities:           
  • Balance                      
  • Coordination
  • Flexibility
  • Endurance
  • Speed
  • Strength
To
optimize results it is important to focus on developing the six essential
qualities while practicing the main principles of the Burdenko Method.
Principles:
  • Work
    out in water and on land
  • Vary
    speeds
  • Work
    out in all directions
  • Practice
    what you learn regularly with a solid schedule 
The
greatest feature of the method is the endless exercise possibilities that are
created through the systematic progressions. The Burdenko Method will be a key
factor in helping you attain your goals through out rehabilitation,
conditioning, and training.