Aqua 10 10 10 – The KISS Approach
Help your students improve stamina, muscular endurance and core strength with this shallow water class format that includes a warm-up, cool down and three 10-minute segments. Similar to the recently posted Active Recovery Intervals, this class design uses the KISS Principle. KISS stands for Keep It Simple Stupid. Sometimes when struggling to come up with a class routine, just set the timer for 10 minutes and select different fitness components that you can train in 10-minute segments. Watch Lori talk more about the Aqua 10 10 10 class design.
Cardio Respiratory Endurance – 10 Minutes
Cardiorespiratory endurance is the level at which your heart, lungs, and muscles work together when you’re exercising or performing a strenuous activity for an extended period of time. This is an indicator of your overall stamina and how physically fit and healthy you are. This is one of the easiest fitness components to train in the water. No equipment is needed. Just get moving at an aerobic pace. In this segment, Lori includes large ROM exercises designed to elevate the heartrate and get your class participants in the aerobic fat-burning zone.
Upper Body Muscular Strength & Endurance – 10 Minutes
The segment combines the fitness components of muscular strength and endurance. Muscular endurance refers to the ability of a muscle group to exert force against resistance over time. Muscular strength refers to the amount of force a muscle can produce with a single maximal effort. Clearly, improving muscular endurance is a more achievable goal in water fitness. The emphasis in this segment is on upper body strength training using Aqualogix Hi-speed belles. Webbed gloves can be substituted or you can skip equipment entirely.
Core Training – 10 Minutes
Core strength is an important component of fitness. All movement and activities of daily living (ADLs) emanate from the core of the body. Weak core muscles can leave you susceptible to poor posture, lower back pain, falls and muscle injuries. Lower back pain is one of the leading causes of disability. In this segment, a noodle is used for neutral buoyancy so that the body can float and be reposition itself for spinal flexion and rotation which is required to target the core muscles.
10’s of Possibilities
The Aqua 10 10 10 video is a great way to get inspired to brainstorm other formats that can be utilized in segments of 10 minutes. Consider mixing and matching 10 minutes of lower body, foam dumbbells, balance, kickboxing, HIIT, yoga, Pilates, stretching, arthritis and more.
The music used in the video is Barre 5, a 125 bpm playlist available at Power Music. Consider using any playlist that is between 124-128 bpm. Check out this 124 bpm Yes! Fitness Music bpm playlist, featuring classic rock songs that I enjoy using in my classes.
Fitmotivation extends a big THANKS to Lori Templeman for once again sharing her passion and knowledge with subscribers. Check out Lori’s other videos on Fitmotivation. Stay tuned as she also filmed a couple of studio workouts in her last visit, including yoga and a chair workout using a ball. Both videos will be released this summer.
Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.