Results matter. HydroCon with Melissa Plumeau is an aquatic fitness instructor video designed to improve class members’ aerobic capacity and muscular endurance. This class template alternates high intensity metabolic conditioning (Metcon) with muscle conditioning supersets that use a noodle and a pair of foam dumbbells.
Fitmotivation welcomes back Melissa for third year in a row of filming. Subscribers enjoy her science-backed approach to exercise design, with classes that deliver results and are easy to teach. A fitness professional based in Boise, Idaho, she owns Embody, a yoga and Pilates studio, and she also offers several water exercises in the Boise region. Additionally, Melissa is an adjunct instructor at Boise state University and an aquatic training specialist with the Aquatic Exercise Association (AEA).
Below, hear more about her science-backed approach to HydroCon, and then read on for a summary of the class.
HydroCon Class Summary
This 50-minute aquatic fitness class format includes a warmup, cool down, two Met Con segments and two superset strength training segments.
Metabolic Conditioning (MetCon)
MetCons are a type of high intensity interval training (HIIT) that utilize both the immediate and intermediate energy pathways in the body. This means that much of the work is performed in an anaerobic state using stored energy. Anaerobic threshold exercise brings you to a nearly breathless state, while pushing your muscles to fatigue.
This workout features two different kinds of MetCon formats:
3- Minute Threshold Training: These are sustained 3-minute intervals designed to improve both cardiovascular endurance and challenge your perception of fatigue. This is followed by a short 30-second recovery.
90-second Progressive Build Intervals: These are shorter intervals that will gradually increase in intensity as they decrease in time. These are also followed by 30 seconds of recovery.
Superset Strength Training
In HydroCon, each MetCon is alternated with superset muscle conditioning segment, one using pool noodles, and the other using foam dumbbells. Superset strength training is popular in the gym and typically combines two or more exercises. Common supersets often feature two exercises that train muscles in pairs, such as chest and back or quads and hamstrings. They can also be two or more exercises targeting the same muscle group, or two exercises alternating lower body and upper body. In the supersets Melissa designed, you will find all the above.
Class Results
Melissa designed HydroCon as part of a training protocol that when performed weekly over a period of 8 weeks, will produce measurable results in aerobic capacity (how well you can use oxygen during exercise) as well as muscular endurance (how many reps you can complete during a given time period). This translates into improved stamina in exercise and activities of daily living.
MetCon training is popular in athletic training and in CrossFit exercise programs. The benefits of MetCon training in the pool include the accessibility of the format to all populations, including older adults.
Fitmotivation extends a big thank you to Melissa for once again returning to Florida for filming. This is her 11th video on the platform. Be sure to check out her complete library of Fitmotivation videos and stay tuned for three more videos with Melissa posting this summer and fall.
