Deep HIIT & Strength with Melissa Plumeau is a deep-water fitness video that is designed to promote both stamina and strength. This deep aquafit class features a circuit format that alternates high intensity interval training (HIIT) with lower intensity total body strength segments. A flotation belt and the water’s resistance are the only equipment you need.
Deep Water Fitness Class-at-a-Glance
This deep-water class format includes a warm-up, cool down and five fitness segments. HIIT training is featured in three of the fitness segments. The exercises in the HIIT segments are performed 3x with an ascending timing ratio that increases the work cycle duration each time. The other two fitness segments include total body conditioning utilizing the water’s resistance to target all the major muscle groups. Below, Melissa provides more details about the science and the purpose of the format and the exercises selected.
Digging Deeper into Deep HIIT and Strength
By Melissa Plumeau
Deep HIIT and Strength is one of my favorite aquatic fitness classes it really demonstrates the unique properties of water. This class utilizes only a flotation belt, the water’s resistance and a readiness on behalf of your class members to push their fitness limits to a higher degree. Class participants will complete three segments of HIIT training that is alternated with two total body conditioning segments. This class was designed so that both the HIIT and conditioning segments utilize the principle of progressive overload.
STACKED INTERVALS
In this class, you will instruct the class members to repeat the same exercises in the HIIT segments three times. Each teach time the segments are performed the timing is stacked differently. The first time the segment is taught, each exercise is performed with max effort for 30 seconds, with 15 seconds of rest. The next time, max effort is cued for 60 seconds, with just 15 seconds of rest. The last HIIT set is cued with 90 seconds of max effort and 15 seconds of rest. In my classes, I do a bonus round of 120 seconds of max effort. This stacked interval training with ascending work duration times offers several benefits to your class members for both cardiovascular endurance and muscular strength.
BENEFIT: IMPROVED ENDURANCE/STAMINA
Utilizing the principle of progressive overload with gradual increases in the work intervals challenges the cardiovascular system, improving stamina and aerobic capacity. Stacking the intervals in this manner will maximize overall fitness by improving both anaerobic and aerobic energy pathways for enhanced performance and stamina.
BENEFIT: TIME EFFICIENT
Stacked intervals allow you to get in more by gradually increasing intensity. This progressive overload approach is perfect for building mental toughness. There are no surprises for your class members in this deep-water format. Class participants know exactly what to expect as they repeat the HIIT segments. This awareness allows them to dig a little deeper each time they push through the high intensity exercises.
REPETITION YIELDS RESULTS
Both the HIIT segments and the total body conditioning segments are repeated in this format. The strength segments each have has four exercises and the exercises are repeated three times. Not everyone is a fan of repetition in group fitness. But there is science to back it up. Physiologically, our muscles best respond to a sustained, focused effort. For this reason, repetition of exercise sets is best for achieving fitness results. This progressive approach aligns with widely accepted training recommendations for both muscular endurance and strength development. In other words, this is how people train in the gym to get stronger. Repeating the set three times ensures that the muscle fibers are sufficiently fatigued, leading to better muscular development and improved endurance. The strength sets in this class format use simple, targeted exercises that allow the muscles to work continuously against the resistance of the water. Doing so increases the time the muscle fibers are under tension, which generates overall muscle engagement.
Results are the focus of Deep HIIT & Strength.
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Fitmotivation extends a big thank you to Melissa for sharing her classes with subscribers. Check out her other videos on Fitmotivation, as well as Fitmotivation’s vast collection of deep water fitness instructor videos.