Have your class members pick their depth, deep or shallow, and then enjoy a moderate intensity aerobic interval class format. Aqua Endurance with Melissa Plumeau combines moderate intensity aerobic training with muscle conditioning with the goal of improving cardio and muscular endurance. Pool noodles and Aqualogix bells are used in two of the segments, but the bells are optional.
HIGH INTENSITY INTERVALS
Your class members are likely by now very familiar with interval training which involves alternating a work cycle with a recovery cycle. Chances are they associate interval training with HIIT workouts. The past 10 years has seen an explosion in popularity of aquatic high intensity interval training (HIIT). Fitmotivation has dozens of HIIT workouts, and I am sure that your class members have experienced many of them. To summarize, a HIIT workout consists of short duration high intensity exercise followed by brief recovery or complete rest. HIIT is designed to use the anaerobic energy system, with a breathless exercise effort at 8 or 9, on the Rate of Perceived Exertion (RPE) scale of 10. While HIIT is probably a favorite of your class members, the physical demands and potential risks of a HIIT workout should be considered. Higher intensity exercise often brings with it speed and higher impact moves, which can lead to an increase in injury. Hence, this is why I always advocate for the full spectrum of fitness components, especially the need for flexible joints and muscles. A lack of joint or muscular flexibility is often how injuries are incurred. HIIT workouts also require longer recovery time. Failure to incorporate complete rest or active recovery can limit the benefits of HIIT. Why? Because it is impossible to go all out if you are not sufficiently recovered. Lastly, HIIT is not recommended for beginners, which is why so many videos on Fitmotivation are labeled as intermediate and advanced.
AEROBIC INTERVALS
However, HIIT is not the only type of interval training. There are a variety of ways to teach work and recovery cycles. It doesn’t have to be a high intensity all-out approach. Aerobic interval training also alternates two phases of work and recovery, but the work and recovery phases utilize the aerobic energy system. This means the exercise effort is more like a 6 or 7, on the RPE scale of 10. There is no complete rest in an aerobic interval. The rest is instead lower intensity aerobic activity, compared to moderate. This means the workout is more like steady-state cardio conditioning.
Aerobic interval training is designed to improve your class members’ stamina for longer duration activities. HIIT is designed to prepare their bodies for sudden high energy demands. Moderate intensity aerobic training improves cardiorespiratory fitness and heart health and is more suitable for all fitness levels, including beginners.
Instructing aerobic interval training can be a way to prep your class participants for the more intense HIIT formats. Alternating cycles of moderate intensity exercise with active recovery can help your students build the stamina and cardio foundation they need for more intense workouts. The best approach is to alternate aerobic intervals with HIIT formats so that your students are best prepared for a variety of energy demands.
Below, Melissa talks more about Aqua Endurance and then read on for a summary of the workout.
Aqua Endurance Class Summary
This 50-minute class format includes a warm-up, cool down, three aerobic interval segments and two muscle conditioning segments. As mentioned above, this class can be taught in either deep or shallow water, or both simultaneously. A pool noodle and the Aqualogix drag bells are used in the two resistance training segments, but the bells are optional.
Aerobic Interval 1: Exercises are taught with 0:20/0:40 progression. 20 seconds moderate, 40 seconds harder and then 15 seconds of active rest.
Resistance Training 1: This segment includes an upper body and core focus with the optional use of the Aqualogix drag bells.
Aerobic Interval 2: This aerobic interval features pyramid training with a core focus.
Aerobic Interval 3: The aerobic intervals in this segment are taught with a hard, harder, hardest approach. 60 seconds at moderate-lighter intensity (RPE 6), 45 seconds at moderate-harder intensity (RPE 7-8) and 30 seconds at hard intensity (RPE 8+).
Resistance Training 2: The last exercise segment features core and more using a pool noodle
Fitmotivation extends a big thank you to Melissa for sharing her favorite class formats with subscribers. Check out her full library of Fitmotivation videos and stay tuned for a kickboard video with her posting next month.
