Ready to teach a water fitness class that is guaranteed to boost metabolism and promote greater fat loss than traditional cardio? Insane Intervals with Dr. Lori Sherlock is a science-backed aquatic fitness class format that includes 6-minute intervals. Each interval includes a circuit of 3 minutes of strength-focused movement, 2 minutes of high intensity cardio and 1 minute of challenging core work.
The goal of this high intensity class format is to keep participants exercising at a solid 8 out of 10 on the Rate of perceived Exertion RPE) scale for 30 minutes. Pushing beyond the aerobic zone and exercising at this level is known as the lactate threshold. Class members will develop greater stamina by pushing themselves into the lactate threshold and staying at that level throughout the interval portion of the class. Greater stamina translates into improved performance in activities of daily living (ADLs). Known for her science-backed approach to class design, Lori is a professor in the School of Medicine at West Virginia University. She coordinates and teaches the aquatic therapy curriculum within the division of Exercise Physiology.
INSANE INTERVALS – COMBINING INTERVAL AND CIRCUIT TRAINING
Many of the aqua instructor videos on Fitmotivation are categorized as Interval or Circuit. What’s the difference?
Interval Training
Interval training alternates a work phase of exercise and a rest/recovery phase. The intensity of the work phase can vary from high to medium to low. High Intensity Interval Training (HIIT) is a form of interval training that alternates shorter bursts of very high intensity exercise with recovery or complete rest.
Circuit Training
Circuit Training alternates exercises or sets of exercises by muscle groups or varied fitness formats, such as strength, cardio, core and flexibility, or different fitness skills, such as agility, balance and coordination.
Interval and circuit formats are the most common types of fitness classes taught by aquatic fitness instructors. Instructors favor them because they don’t have to learn choreography. The timed exercises are easy to teach, easy to follow and they provide fitness results. The Insane Intervals class format is a combination of interval and circuit training. Exercises are instructed interval-style at varied levels of intensity and paired with recovery. The exercises in each interval are taught circuit-style by alternating strength, cardio and core.
INSANE INTERVALS CLASS-AT-A-GLANCE
This 55-minute aqua fitness class format has a warm-up, cool down and five 6-minute intervals. The routine can be taught in deep or shallow water, and there is no additional equipment required. As mentioned above, the intervals follow a 3-2-1 training format, which is a popular way to teach circuit & interval training. There are different ways to instruct 3-2-1 training by swapping in different fitness goals and skills.
Below, Lori talks more about the class format and 3-2-1 training.
If you enjoyed Insane Intervals and 3-2-1 training, please try these Fitmotivation videos:
Water Exercise 3-2-1
Deep 3-2-1
Fitmotivation extends a big thank you to Dr. Lori Sherlock for sharing her extensive knowledge and passion with subscribers. tay tuned for more videos with Lori posting this summer and fall.
