1) the funnels, 2) the large vanes, and 3) the small vanes, as shown above. In addition, SpaBells can be converted to an air-filled flotation device or a water-filled freeweight with Dome Caps. Also, substantially more resistance can be added to each SpaBell with Power Vanes. Power Vanes can also be used to connect two SpaBells together to create an aquatic resistance barbell.
SpaBell Basics
How you orient the SpaBells as you push and pull them through the water is how you can control the feeling of resistance. Pushing them forwards and backwards "funnel first", as shown above, gives you one level of resistance. Pushing the SpaBells sideways through the water, engaging the large vanes, provides the most resistance. Regripping the SpaBells, so when you move the SpaBells sideways through the water the small vanes are the primary resistance surface, provides the least amount of resistance.
In addition to providing variable resistance, the funnel and vane shapes promote stability. Even as you create turbulence in the water the SpaBell's patented design helps them to track smoothly. This directional control is important because it reduces the forearm and wrist strain that can be caused by less stable flat or boxy designs.
SpaBells are used primarily for upper body aquatic resistance exercises, performed while you slightly crouch in stomach-to-chest-deep water. Standing with your knees slightly bent allows you to better control your body's buoyancy. When you stand in waist-deep water your weight is reduced by approximately 50%. In shoulder-deep water it is reduced by 80%. By standing in shallower water you are able to maintain better contact with the pool bottom by raising or lowering your body as needed to perform various exercises.
IMPORTANT: Before performing any exercise, make sure you are holding each SpaBell the same way in each hand.
TIP: As a general rule, when using the SpaBells "funnels-first," align the large vanes with your forearms. For example, when you swing the SpaBells back and forth past your hips, as shown above, the large vanes should be perpendicular to the pool bottom, so they won't be able to bump your body. Likewise, when crossing the SpaBells in front of you, as when performing the Chest-Cross exercise, the large vanes should be aligned with your forearms, which means they will be parallel to the pool bottom.
IMPORTANT EXERCISE INFORMATION: Do a few exercises slowly to warm up. Ski Poling (exercise #1 from the exercise sheet included with the SpaBells), The Dog Paddle (exercise #2), and Downward Chest Circles (exercise #4) are good warm-up exercises. Follow these with Running and Pumping (#13), Running & Plunging (#14), Jumping Jacks (#15), and Cross-country (#16) and you will be warmed up and ready to perform these and other exercises with greater speed and intensity. Click here to see Sample Exercises.
A basic principle about aquatic exercise to understand is that it takes more force to move an object faster through the water. This means that when you move the SpaBells slowly it requires less muscle power. The faster you try to move the SpaBells through the water, the more muscle power is required. After you have warmed up, the best way to get the feel for a good workout speed is to perform an exercise at 5 different speeds from a very slow speed to as fast and as hard you can. Working out at a slow to medium pace (30%-50% of your maximum speed) so you aren't completely out of breath (i.e., you don't need to stop and rest between different exercises) burns calories, tones muscles, and increases aerobic capacity. Working out at a faster pace (between 60%-80% of your maximum speed) and with more resistance, builds muscle power and increases lung capacity and usually requires a short rest (30 seconds to a minute) between exercises to catch your breath and allow your heart rate to slow down before resuming. Of course, always check with your doctor, especially if you have any sort of heart condition, before engaging in strenuous exercise.