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Category Archives: Aquatic Fitness

New Year Goals with Resistance Training

With the start of the new year comes a barrage of new year’s resolutions. The self-promise to exercise more and get healthier is one resolution that commonly comes up time and time again.

Reclaiming one’s health and getting back to where you once were doesn’t have to be as difficult as you might think. The key to meeting this goal is to make it attainable and realistic to achieve. You should aim to make gradual progress over time and incorporate more practical movements into your lifestyle. Start out simple and gradually up the intensity over time as you rise to the challenge and grow stronger. If you are an avid athlete, you too can reset goals to achieve greater sports performance in 2018

For Supporting a Healthier, Stronger You, Resistance Training Is an Ideal Place to Start

Resistance training can make incredible contributions to your health, while not being all that time intensive. Along with making your body substantially stronger, research has shown that resistance training can help with:

  • Long-term body fat loss
  • Decreasing your risk of osteoporosis
  • Reducing your risk of injury, back pain, and arthritis
  • Decreasing your risk of heart disease
  • Lessening your risk of diabetes

How to Start Resistance Training Wherever You Are in Life

If you haven’t been adequately strength training on a consistent basis for quite some time, jumping right into lifting heavy free weights is not the best idea. This will be a shock to your system and could potentially be dangerous and put you at a greater risk of injury. Starting out with resistance cords is one excellent way to become a healthier, stronger version of yourself.

8 Simple, Highly-Effective Exercises That Can Be Done with Resistance Cords

  1. Pull Downs

Attach either the Original Strechcordz® with Handles S100 or the Turfcordz® with Handles S127 to a sturdy beam. Externally rotate your shoulders and pull the band handle towards you. Finish each rep with flexed back muscles to support better posture in your day to day life.

  1. Bicep Curls

Again using either the Original Strechcordz® with Handles S100 or the Turfcordz® with Handles S127, aim for high rep bicep curls by stepping on the middle of the resistance cords and pulling the handles toward your front shoulder. Keep your body language to a minimum, torso rigid, abs braced, and glutes flexed while doing this movement pattern. These curls are great for elbow joint health.

  1. Triceps Pushdowns

Tricep pushdowns are an excellent exercise to do in between recovery from bicep curls. Superseding the tricep curls with bicep curls makes this exercise easier on your joints. Stand tall while holding the handles of your band and bending your elbows slowly up and down – feeling tension in your triceps while pushing the band down. Work on keeping your elbows at your side and don’t let your shoulders internally rotate or allow your body to lean in.

  1. Accommodated Pushups

Finally, either of the two resistance cords listed above can be used to make your pushups more effective for you to increase triceps strength, pec strength, and anterior deltoid strength. Wrap the band around your back and hold the handles securely in your hands as you do as many pushups as possible.

  1. Squats

Now to best target your legs, start by utilizing the Squat Cordz S99-Turfcordz® and stand on the center of the resistance bands while slowly doing squats. The resistance all the way through your body’s range of motion will challenge your quadriceps and glutes and enhance your body’s range of motion.

  1. Single Leg Lunges

To make sure both your legs are equally powerful and strong, stabilizing exercises such as single leg lunges with the Bungie Rehab Kit M394 & M397-Medicordz® are an excellent addition to any resistance training program. To make it more challenging, hold each single leg lunge as long as possible to develop an increased tolerance to lactic acid in your legs.

  1. Resisted Pool Running

To complete a full body workout session, adding in some resistance cardio can be highly beneficial. Utilizing the Safety Cord Short Belt S600-Strechcordz® allows you to get an intense interval workout to quickly up your heart rate and complete a successful workout session. Incorporating a sprint workout in the pool places minimal impact on your body and maximizes fat loss. Start by doing something like 30 seconds all out running, and then run 1 minute easy 8 to 10 times.  You don’t need a lot of pool space for this or even a lane line.  You can perform these drills in a small backyard pool, therapy pool or hotel pool.

  1. Resisted Swimming

If you are more of a skilled swimmer, opt for a resisted swim workout with the Safety Cord Short Belt S600-Strechcordz instead to get a better upper body workout as well doing your cardio.

Make 2018 Your Healthiest Year Yet

Commit to incorporating more strength training into your daily routine with practical resistance cord exercises. All the resistance training products mentioned in this post from NZ Manufacturing are portable and can be utilized in all types of places. Better health is right around the corner with NZ Manufacturing. If you have any questions about any or our products and their application, don’t hesitate to call us today at 1-800-886-6621 or fill out our online contact form. We look forward to helping you have a healthier and happier 2018!

The Edge that Strength Training in the Pool Gives to Athletes

In last month’s blog, we had a great interview with water training guru, Lynda Huey and so we thought it would be a good idea to provide additional information about the benefits of strength training in the pool.

If you missed out on last month’s interview with Lynda Huey, be sure to check it out!  Strength and resistance training in the pool provides numerous advantages for athletes who are both rehabilitating or completely healthy and just looking for a bit of an edge. With pool workouts, you can design intense training regimens that decrease risks of injury and also support less soreness to muscles and help you bounce back more quickly after training.

Minimize Wear and Tear on Your Athletes’ Bodies

For decades, professional athletes have found tremendous benefits exercising in the pool. Sprinters Jeannette Bolden and Florence Griffith Joyner were both able to train in the pool effectively when they were injured and directly have their workouts translate over to medaling on the Olympic podium thereafter.

The impact of forces on your body is greatly minimized when working out in the pool. When standing chest deep in the pool, an athlete only experiences the pressure of 10% of his or her body weight. With much less pressure on an athlete’s body, wear and tear on the joints is effectively minimized and athletes will feel much less sore the next day, while still receiving an effective workout.

Enhance Recovery Time Between Workouts

With less wear and tear on your joints and less muscle fatigue, athletes are able to recover more quickly between intense workouts in the pool. High-intensity forms of weightlifting and sprinting on dry land would never allow for athletes to perform at their best consecutive days in a row without running the risk of overtraining athletes and causing overuse injuries.

Allow Athletes to Increase Their Number of High Intensity Workouts Each Week

Because water accommodates resistance, the harder athletes push or pull through water, the more resistance their muscles will experience both in eccentric and concentric movements to produce equal levels of strength in both types of movement patterns – which is critical for preventing overuse injuries out of the water.

Due to less impact and a quicker recovery time between workouts, athletes can increase their amount of high intensity workouts per week with strength and resistance training in the pool. Because water is much more resistant than air without any gravitational forces, a 30-minute workout in the pool can give you benefits very similar to a two-hour dry-land workout. With only so much time in the day for athletes to workout, if they are in college, high school, or have other jobs, pool-based workouts are incredibly effective and valuable in saving time.

Designing a Water Workout for Athletes

Fortunately, designing workouts for athletes in the water doesn’t have to be as hard as you might think. Almost any exercise your athletes do on land can be done in the water as well with the right modifications and proper equipment to further increase the effectiveness of the water workout. Many athletes and coaches find that, resistance cords can very helpful, including:

Resistance cords in combination with water dumbbells and weighted boots are most commonly used. Additionally, sport specific equipment such as baseball bats or tennis racquets are effective to incorporate as well based on the sport your athletes are engaging in.

Get the Equipment You Need for Resistance Training in the Pool

For the high-quality resistance training products you need for your athletes’ pool workouts, turn to NZ Manufacturing. Professional sports teams and coaches trust us for good reason. For just starting to introduce pool workouts to your athletes’ training regime, we suggest you also check out a water training pioneer’s book titled the Water Power Workout by Lynda Huey and Robert Forster, P.T.

For more information about using our effective, powerful resistance cords and products, feel free to reach out to us today at 1-800-886-6621 or use our online contact form.

An Interview with Lynda Huey

We recently had the pleasure of talking with Lynda Huey, MS, founder of Huey’s Athletic Network and CompletePT in Los Angeles.

She has been an avid user of our products for decades.  Lynda Huey pioneered the use of water training with both professional athletes and Olympians back in the 1980’s and is a wealth of knowledge related to water rehabilitation and training. She has authored six books on water exercise and rehab, and we currently sell both The Complete Waterpower Workout Book as well as Lynda Huey’s Waterpower Workout DVD if you’re interested in learning more about her teaching style.

In this interview, we asked Lynda to expand upon her experience with water training.

1). Tell us a little bit about your background in water training?

I was a track athlete and often swam and biked if I had an injury, but that didn’t quite do the job. I broke my foot, and when the cast came off I was still limping, so I started teaching myself to walk without a limp in a swimming pool. Then I started running, and that crossed over so that when I was able to get back to the track, I didn’t feel uncoordinated in my running as I had after swimming and biking. In addition, I started helping my teammates and other friends on the USA Olympic T&F team and soon everyone was calling me if they got hurt.

 2). What are some amazing success stories that you’ve been a part of involving water training?

My first huge success story was sprinter Jeannette Bolden in 1983. She had a stress fracture in her foot and couldn’t train so we used a stretchy band with a waistband around her waist and had her sprint in place to keep her fitness. She did strictly pool training with me for a month before the 1984 Olympic Games, came out of the pool and got a silver in the 100M and gold in the 4 x 100M relay. That taught us sprinters could stay in world-class shape even without running on land.

Florence Griffith Joyner strained her hamstring prior to the 1987 Rome World Championships. I gave her the same sprints she would have had on the track, but running on a tether in chest-deep water the same length of time she would have been sprinting. She ran her personal best 300M the day she stepped back onto the track. In Rome, she got three silvers, but the following year in the 1988 Seoul Olympics, she got three golds (100M, 200M, 4 x 100M relay) and a silver in the 4 x 400M relay.

Wilt Chamberlain had knee surgery in 1994. He couldn’t do other forms of training after his surgery, so he came to the pool religiously every day until he could play racquetball and paddle tennis again.

A popular LA TV reporter tore her meniscus on the job and scheduled a surgery. She came to our pool to shoot a segment on water rehab and I invited my co-author on three books, orthopedic surgeon Robert Klapper, MD, to participate. He told her to get in the pool and if she didn’t feel better in six weeks, she could have the surgery. But she ended up canceling the surgery, because her knee felt fine. The fibrocartilage of the meniscus had mended from a “blister” to a “callus,” as Dr. Klapper likes to say. The callus doesn’t look normal on an MRI, but it doesn’t hurt and she never needed surgery.

3). Tell us about your Aquatic Rehab Online Course and how you’ve leveraged technology to reach people in different countries around the world?

In 2014, I shot video once a month as I trained my staff on the nuances of my aquatic therapy exercises. Next came the editing into the various segments: Deep-Water Intervals, Stretches, Deep-Water Exercises, Kicking Series, Impact Exercises, Lower Body Exercises, Upper Body Exercises, Cervical Techniques, Distraction Techniques, Advanced Exercises and Sports, and Teaching Tips and Progression Principles.

In 2015, I launched the course at the International Aquatic Fitness Conference (IAFC) at Innisbrook, Florida. As soon as a student signs up, he or she has immediate access to the course which is 10 full-length videos, 2 shorts videos, over 100 exercises in the 300-page textbook that they can either save on their computers – or as most of my students do, print out and put into a binder for easy access. I have to say that the color photos are dazzling, both above and below water, using the same sports fitness model I’ve used in three books, LaReine Chabut. Each exercise indicates what it’s “Good For” or “Not For” to provide proper guidance in planning.

To date I’ve had over 100 students sign up from 16 countries and there have been over 30 graduates. Students progress at their own pace in their own time of convenience. Some students haven’t yet started; others do a few lessons at a time; and others race right through it in a few weeks. This is the best part of my job satisfaction: knowing people all over the world are learning my water rehab techniques and applying them to their own students. I personally mentor each student, answering their homework assignments they turn in, clarifying details I can see weren’t quite mastered, nudging them along to the next lesson. All the while, I enjoy hearing their stories of learning the exercises and how it worked with various students, clients, and patients. Yes, there’s a version for physical therapists. CECs are given from AEA, CEUs from ATRI and the CA Physical Therapy Association.

4). What were some of the early misconceptions people had about water exercise?

The same misconceptions they have today, unfortunately. It’s NOT just for little old ladies in shower caps, although that’s a strong part of the audience for it. It’s for everyone, all the way up to the world’s best athletes.

Interested in Learning More About Lynda Huey’s Water Training Techniques?

If you’re interested in learning more about Lynda’s water training style feel free to browse through a PDF she authored which goes into the depth about the power and versatility of water training. Should you be interested in any of the NZ Manufacturing products that Lynda uses, feel free to reach out to our team today by phone at 800-886-6621 or through our online contact form.

Upcoming Conferences and Where You Can Find Us

We’ll Be There, Will you?

Conferences are filled with awesome speakers, swag bags and prizes, great connections, food, and social components.  Our resistance gear will be available for demonstrations and sale at the following events in the upcoming months:

  • College Swimming Coaches Association of America (May 8th-9th)
  • The Aquatic Exercise Association (May 15th-20th)
  • ATRI Events (All events)
  • NATA Clinical Symposium (June 26th-29th)
  • NSCA Conference (July 12th-15th)
  • ASCA Conference – Booth #117 (August 29th-September 3rd)

Now you’re probably thinking – you’re sponsoring all of these events over the summer? That’s right and there’s a reason for that. Our products are widely used in major clinics and therapy centers, professional sports teams, and Olympic training centers worldwide. For example, the Cleveland Clinic utilizes our resistance bands for injury prevention, muscle therapy, and increased flexibility. Additionally, major NFL teams like the Baltimore Ravens, Buffalo Bills, Denver, Broncos, Pittsburgh Steelers, Seattle Seahawks and more incorporate our bands into their everyday routine to stay in great condition year-round and especially when the football season is in session.

We are a sponsor at The CSCAA Conference being held right now and will be providing numerous door prizes. Each registered participant will receive free StrechCordz® branded swag. We are an official partner with the College Swimming Coaches Association of America as well! Our dryland and in-water resistance training products will be here to show you how to train like a competitive swimmer, enhance your endurance, and increase your stamina and speed.

We are an Affiliate Sponsor for the AEA IAFC Conference  May 15-20 and will be supplying our products for this event. You’ll witness our products being used in various product demonstrations and lectures. NZ gear that will be featured at this years conference will include the MediCordz® Upper Body Core Stabilization Kit (M2016U). As mentioned above, major clinics and therapy centers worldwide request our resistance tools to help their patients prevent future injuries and increase their range of motion.

Have you heard? We are a product supplier at all ATRI Events this year!   At each event, presenters will be including our resistance gear in their product teachings.  The following StrechCordz® and MediCordz® brands that will be presented include:

  • StrechCordz® with Handles (S100)
  • StrechCordz® Drag Belt Tow Tether (S109)
  • StrechCordz® Safety Cord Short Belt (S600)
  • MediCordz® Upper Body Core Stabilization Kit (M2016U)
  • MediCordz® Lower Body Core Stabilization Kit (M2016L)

If you are attending any of the ATRI events this year, the products used in the demonstrations will be sold at a discount! Whether you’re a beginning athlete, professional or an older adult, we offer a wide range of resistance levels that are suitable for any individual!

You’ll also see our resistance gear at the NATA Clinical Symposium June 26-29, demonstrated by Momentum Medium. The TurfCordz® brand will be promoted at Booth #6104.   Including discounts, there will be TurfCordz® branded swag and daily door prizes. Additionally, you can find our product demonstrations at the NSCA Conference on July 12-15. Used by MLB teams such as the Texas Rangers, and numerous collegiate athletic programs nationwide – bring along your TurfCordz® gear anywhere you train to improve your flexibility and speed.

Lastly, we’ll be exhibiting at the ASCA Conference on August 29th through September 3rd at Booth #117. You will find us promoting our StrechCordz® brand of gear and proudly representing our MADE in AMERICA gear.

We’re extremely excited about the upcoming conferences and hope to see you there.

NZ Manufacturing offers a wide selection of resistance bands based on your needs.  With our TurfCordz®, StrechCordz®, and MediCordz® brands we are sure to have the bands that you need based on your workout goals.

Have any questions or comments about the upcoming conferences or about our products? Let us know!  At NZ Manufacturing, we have been manufacturing high-quality resistance exercise tools for physical therapy, rehabilitation, swim training, sports training and overall fitness since 1985. For more information on any of our resistance gear don’t hesitate to contact us at any time by phone at 800-886-6621 or email us at sales@nzmfg.com.

If you missed us at the IAFC in May, here’s a quick recap:

StretchCordz® Original Resistance Swim Training Gear was demonstrated throughout the conference.

Aquatic trainers demonstrated the versatility of StrechCordz® training products for use in both high intensity aerobic workouts and dry land training.

Among the trainers featuring StrechCordz® products, Lori Sherlock featured high intensity training incorporating the use of StrechCordz® with Handles, StrechCordz® Stationary Swim Trainer and StrechCordz® Ankle Elastic.

Jackie Lebeau did a great dry land resistance training demonstration that can also be incorporated in the water. One participant said, “I liked how she had the versatility of cardio and dry-land training combined with partner drills using a single S300. The presentation was very thorough and efficient. I came away with more ways to use the StrechCordz® pool aqua band than I ever would have thought of myself.”  She was kind enough to share with us her workout as a PDF here.

We sold out of all of the swim training gear we brought to the show! However, our StrechCordz® swim training gear, TurfCordz® agility training gear, and MediCordz® rehabilitation gear are regularly demonstrated at various sports training conferences around the world. Check nzcordz.com/product-category/demo-gear/ for last minute great deals on NZ Manufacturing products used only in demonstrations.

NZ Manufacturing is proud to announce that we awarded Elizabeth Ford with a $500 Scholarship at IAFC that can be used for any continuing education provided by the AEA.

Thank you to all who brought shared their time and talent to the pool deck to demonstrate the use of StrechCordz® products!