Safety Do's, Don'ts and Tips
- Maintain proper body alignment.
- Bring a water bottle to the pool to stay hydrated.
- Be sure to warm-up prior to joining the main set if you arrive late.
- Inform the instructor if you have to leave class early, so you can be
told when to begin
your own warm-down. You should not leave the pool at the peak of the
- Modify any exercise that is not comfortable or aggravates an old injury.
- Stop if you are feeling discomfort or pain.
- Stop, stretch, and massage a muscle that is beginning to cramp.
- Inform the instructor of any current or former medical condition prior
- Exercise at 50% or 75% of maximal heart rate to efficiently burn fat,
not at maximum
- Walk with your legs a little farther apart than normal.
- Enter the pool safely.
- Keep arms and legs slightly bent at all times to reduce the pressure on
the joint and to
use the muscles instead of the joints to do the work.
- Do not walk on the deck while wearing the Hydro-Tone Boots.
- Do not try to keep up with your neighbor.
- Do not have any twisting or waving motion in your back during the
workout with the
- Do not continue with a move if your back is bothering you. Check your
- Do not enter/exit the pool in an unsafe fashion.
- Do not get into the spa or Jacuzzi after a workout for at least
half of an hour or until your core
body temperature has returned to normal.
- Do not forget to observe proper body alignment and technique.
not hesitate to ask questions.
- Start each new move with smaller levers and gradually increase your
levers. This means
that you start with the bells closer to the body and gradually extend them
while doing the same move. The same is true with the boots.
- Moves should be away from or toward the body when you being using
equipment. Circular moves at the shoulders and hips should be kept to a
minimum in diameter until you have developed some increased strength and
become more accustomed to using the equipment. This will help prevent
- When using the Hydro-Tone equipment keep in mind that the trunk muscles
very tight. The muscles which move the arms and the legs pull against the
trunk The more stable the trunk i.e. the tighter you hold the trunk
muscles, the harder you can pull against the arms and legs inward or
outward from the body.
- Strong abdominal and gluteal muscles are very important in maintaining
a healthy back
and preventing back pain. These muscles are developed BEST when
concentrating on keeping a tight trunk. When moving the legs together,
concentrate on squeezing the buttock together extra hard. When moving the
arms forward or toward the body concentrate on tightening the abdominal
harder and you will increase their strength while avoiding the flexion and
extension moves that are contraindicated for most people.
- Keep in mind that the body will utilize many more muscles in each
than just the muscles that are moving a specific body part. This is because
of the need to stabilize the body in the water. Therefore, focus on feeling
the resistance and how to stabilize the body further to be able to move
even faster ONCE you have learned the proper technique for each move.
- Be sure to breath regularly while tightening the torso. If doing a
static contraction, count
the seconds you are holding. This ensures a constant exchange of air. If a
person holds their breath, there is a danger of the blood pressure going
- When doing exercises that require the use of the legs to stabilize
while moving the arms,
be sure to switch the legs often.
Copyright (c) 1995, Hydro-Tone Fitness Systems, Inc.