Drag Resistance Water Workout

Wednesday, December 06 2023


One of the biggest sells for aquatic exercise is the fact that training in the water with no equipment or with drag equipment strengthens muscles on both sides of the joint. All movements are resisted when submerged in water, which provides much needed muscle balance. Join Irene Pluim Mentz, a licensed physical therapist, and discover the benefits of drag resistance with the Aqua-Ohm, a piece of equipment she invented based on years of experience training clients.

The Aqua-Ohm Workout features cardio and muscle conditioning that can be done in either deep or shallow water. This video serves as an introduction to the Aqua-Ohm and the many benefits of training with drag resistance for a more balanced muscular outcome; an outcome that could never be obtained in the fitness studio or in the pool with typical buoyant equipment, such as foam dumbbells and noodles. This is Irene’s Poolfit debut.  Learn more about her in the video below. 



This 45-minute pool workout includes a warm-up, cool down and six working segments, two for upper body, two for lower body and two for the core. The main purpose of this video was to introduce the Aqua-Ohm as an affordable tool that can be added to your pool equipment inventory. You can purchase it for $34.95 on the Aqua-Ohm website.  But be sure to use your Poolfit discount to get an additional 10% off, bringing the total cost to below $30.00, along with free shipping.
Code: FM10PF 

However, please note that this workout can be done with other drag equipment or with no equipment at all. Be sure to watch the video below to learn important tips for using the Aqua-Ohm and then read additional information from Irene.



Introduction to the Aqua-Ohm Workout
By Irene Pluim Mentz
This work-out is geared towards getting you familiar with the Aqua-Ohm and its application.  If you don't have drag resistance equipment, you can still follow along without equipment. Your arms, legs and total body provide frontal surface area, which create drag resistance. You can also use other drag resistance equipment, like the Hydrorevolution drag bells or gloves, for the arm exercises, or the Hydrorevolution drag fins for the leg exercises. Please avoid using buoyant equipment, such as hand buoys or buoyant ankle cuffs, because this will completely change the working action of the muscle pairs and the work-out will not be as balanced.

The Aqua-Ohm provides drag resistance to help increase the total work load you put out. It is used for aquatic strength training and can provide the progressive overload that we need to gain more strength. It can also help maintain our bone density. The Aqua-Ohm is adjustable in length, giving you options as to how much resistance it provides. During this work-out you will have several opportunities during which you can practice those adjustments in length, as well as the different hand positions.

The Aqua-Ohm Workout features a warm-up, followed by intervals of arm, leg and core exercises, finished with a stretching segment. The exercises are timed for 45 seconds of work with 15 seconds of transition time, with a break of 30-60 sec between the segments. The arm and leg segments are a total of 6 minutes, 3 minutes for left and right sides, and the core blocks are 3 minutes. The exercises used are just some samples of those that can be done with the Aqua-Ohm. They were sequenced from easier to harder. When you use these in your own work-out or group, it doesn't have to be interval style; you can use the Aqua-Ohm for any type of fitness programming you'd like. With my groups I often use one exercise until I notice fatigue.  At this point the participants start losing their form in the execution of the exercise.

You are encouraged to work as hard and fast as you can, but you might want to start a little slower than you think you can, just because the Aqua-Ohm provides quite a bit more resistance than you might expect. It could very well be that you can't do the full work-out all at once with the Aqua-Ohm; you might have to train up slowly over the course of several workouts to be able to use the Aqua-Ohm for a full-length work-out. When I use the Aqua-Ohm in a group setting, I usually use it for about half an hour total; which could be in one continuous segment, switching between arm and leg exercises; or more in a circuit style, switching between different or no equipment at all. See it as one of the many options you to keep your work-outs interesting, just like you would in a gym. After all, we are in our liquid gym!


Poolfit extends a big thank you to Irene for traveling from Santa Fe to Florida for filming. You can connect with her through her website or through Instagram - @aquaohm.
Stay tuned for three more videos with Irene posting in the coming months, including Water Exercises for Lower Back and Water Exercises for Hip & Knees. Below is a fun video depicting Irene’s Florida filming adventures.



Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.