Activeforever Aquabilt Aquatic Treadmill - Manual (Page 6)

Aquabilt Sample Exercise Program
Please Note: The following information is not intended as a substitute for medical
advice. Aquabilt accepts no responsibility for any injury caused by the following
information or any information found on our website. As is always a safe practice,
please consult a physician before starting any exercise program.
1) Use treadmill for walking or jogging for a MAXIMUM sustained period of 5 minutes
before testing your endurance. Remember that the resistance of aquatic
exercise will test your endurance and muscles in new ways.
2) Use treadmill as a stable platform to combine additional resistive movements
A. Begin with walking or jogging on the treadmill for 5 minutes.
B. Standing in front of the treadmill, grasp handrail with left hand; raise right
knee until thigh is in horizontal position; repeat for a total of 10 repetitions
C. Switch to right hand position, and repeat with opposite leg for 10 repetitions
D. Repeat hand position as in A; swing right leg forward and backward from the
hip; repeat for a total of 10 repetitions.
D. Switch to right hand position, and repeat with opposite leg for 10 repetitions.
E. Return to treadmill and resume walking or jogging for 5 minutes.
F. Return to standing position in front of treadmill, and grasp handrail with
left hand and with right arm, simulate the tennis forehand stroke; repeat for a
total of 10 repetitions.
G. Then swing right arm backward, from left to right across chest, simulating the
tennis backhand; repeat for a total of 10 repetitions.
H. Switch to right hand grip of handrail, and repeat the tennis backhand and
forehand stroke for 10 repetitions.
I. Grasp handrail with left hand, raise right leg outwards, and then return to
starting position; repeat for a total of 10 repetitions.
J. Switch to right hand grip; raise left leg outwards, and then return to starting
position; repeat for a total of 10 repetitions.
K. Return to treadmill and complete activity with 5 minutes of walking or
jogging.