EXTREME AQUA INTERVALS

Tuesday, July 02 2019

The intensity gets CRAZY as the intervals move up the spectrum of maximal heart rate effort.  USA Aqua Expert, Stephanie Thielen, shares an epic interval tutorial for Fitmotivation video subscribers.  Ride The Wave (part 2) features HIIT and MAX interval formats.  

Ride the Wave, a two part video, features education and exercise templates for four different types of intervals:  1) aerobic  2) anaerobic threshold  3)  HIIT  4)  Max.

Instructors and aqua enthusiasts will take 6 interval templates – three in part 1 and three in part 2 – including two samples for HIIT VO2 Max and one sample for HIIT Max.  AEA certified instructors could earn 2.0 AEA CECs with the Ride the Wave online extended education handout and CEC quiz. 

HIIT VO2 MAX
The intensity goes WAY up in part 2 as the interval formats require more effort – namely a perceived exertion of 9 or 10 on the RPE scale.  Struggling with the terminology?  VO2 Max refers to the maximum rate of oxygen consumption one can utilize during a bout of exercise.   RPE (Rate of Perceived Exertion) is measured on a scale from 1-10, based on one’s own perception of the intensity of the exercise bout. The intensity level at a RPE of 9 or 10 should be so great that you can barely go on, barely breathe and barely talk.  Please keep in mind that this level of intesity is more realistic for trained athletes.  When teaching group fitness, participants should only be encouraged to work at an intensity level that is comfortable for them. The work duration in HIIT VO2 Max intervals is short, approximately 15-30 seconds, due to the higher intensity.   The all important recovery duration is 45 – 120 seconds.  Because the work is so intense it is recommended that the recovery be ‘complete rest’ as opposed to active recovery.  Total time duration when working at this level should be 20 minutes or less.

RIDE THE WAVE – HIIT VO2 MAX INTERVAL SAMPLE #1

·      1:1 Ratio

·      Work:  30 seconds

·      Recovery:  30 seconds (complete rest)

·      10 sets | Alternating 2 Exercises

·      10 minutes

RIDE THE WAVE – HIIT VO2 MAX INTERVAL SAMPLE #2

·      Descending Work/Rest ratios (complete rest)

·      4 sets of 30/15, 20/10, 10/60

·      10 minutes

 HIIT MAX
The intensity gets dialed up one more final notch in a HIIT Max interval format and that essentially means going for 10+ on the RPE scale.  What does 10+ RPE feel like?  It would feel like it is impossible to continue and you would be unable to breathe or talk.   Sounds like fun!  It’s not.  I did it.  Please use common sense when teaching HIIT intervals to your students and only encourage them to work to their own ability.  In all likelihood, you would not be able to use this HIIT Max interval format as intended in a traditional aquatic fitness class because the exercise selection would be largely high impact and propelled which is not advisable for most populations.  The work duration in a HIIT Max interval is very short, 10-20 seconds, due to the very high intensity.  Recovery duration is recommended to be 60 -180 seconds of complete rest.   That means don’t move; just catch your breath.  Total time duration when working at this level should be 15 - 20 minutes or less.  That means you should do no more than 5 or 6 rounds.

RIDE THE WAVE – HIIT MAX INTERVAL SAMPLE

·      1:1 Ratio

·      10 seconds work

·      10 seconds complete rest

·      10 sets | Alternating 2 Exercises

·      Total work time: 3 minutes, 20 seconds

·      Total recovery time: 3 minutes

 RIDE THE WAVE:  ONLINE CEC HANDOUT & QUIZ
Looking for extra education on the science behind interval training the differences between various formats?  Need AEA CECs?  Good news!   Ride the Wave (Parts 1 & 2) does include a nine page extended education handout and an online 20-question quiz worth 2.0 AEA CECs.  This is quiz #11 for Fitmotivation.   There are 10 other online CEC quizzes and each are worth 2.0 AEA CECs.   Fitmotivation.com is an excellent way to reinvent your classes and earn CECs.   Stay tuned – online education (quizzes) will get its own section on the website in the first phase of Fitmotivation 3.0 which is due to launch in mid September.

Fitmotivation would like to once again thank the fierce Stephanie Thielen for her dedication to advancing aquatic fitness and for proving that you really can get an amazing athletic workout in the water.  And more good news!   Next month the second edition of ‘Ready S.E.T. Go!” will post.   The first edition of Stephanie’s pre-formatted aqua strength class was one of the most commented on videos to post on Fitmotivation.com. 

GET READY!  FITMOTIVATION 3.0 IS COMING… 

 

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.