Mild to Wild Aquatic Fitness

Sunday, June 02 2024

Mild to Wild with Australian aquatic fitness training specialist, Claire Barker-Hemings, is a 50-minute water fitness class that features contrasting interval training. This aquatic fitness format shifts gears from tranquil to turbulent, slow to fast and low to high. The higher intensity intervals include energetic cardio, kickboxing and Tabata. The lower intensity intervals include Ai Chi, yoga, Pilates and more.  



Intermittent intensity training is interval training that features cycles of high intensity exercise alternated with lower intensity exercise or rest. HIIT workouts are an example of this style of training. Research has suggested that more body fat is burned when intensity is varied from high to low throughout a workout. Mild to Wild is different from other Fitmotivation HIIT workouts in that the duration of the work and recovery cycles is longer, and thus the intensity expectation is lower in the work cycles. Mild to Wild is a great way to treat your class members to a variety of exercise formats.

Exercise Segment 1:  Warm-up
The workout begins with some grounded and bounded exercises that are instructed with the add-on method.
Exercise Segment 2:  Wild – Add-On Cardio
The intensity kicks up in this segment with an energetic add-on cardio combination.
Exercise Segment 3:  Mild – Ai Chi Inspired
Ai Chi is the water version of Tai Chi. This segment features the soft, circular flowing movement of Tai Chi.
Exercise Segment 4:  Wild – Martial Arts
The intensity gets boosted with a series of fast-paced kicks and punches.
Exercise Segment 5: Mild – Pilates Based
Based on the principle of Pilates exercises, this segment may be lower intensity, but it still a challenge for the entire body.
Exercise Segment 6: Wild – Tabata
This high intensity segment features a Tabata round with 8 different exercises, performed all-out for 20 seconds, followed by an even shorter 10-second rest.
Exercise Segment 7:  Mild – Yoga Inspired
Mindful yoga inspired movements are featured as the recovery in this lower intensity interval.
Exercise Segment 8:  Wild – Superset
The action goes back to the wild side with a superset of plyometric power moves alternated with grounded strength exercises.
Exercise Segment 9:  Mild – Suspended Flow
Mild doesn’t necessarily mean easy in this workout. This segment is an example of that. The movement flows from one suspended move to the next in this slower, but challenging set of water exercises.
Exercise Segment 10: Wild – Tabata
This high intensity Tabata round serves as the finale for the wild side.
Exercise Segment 11:  Dynamic Stretching
The workout concludes on the milder side with some flowing and freestyle movement.
Watch Claire talk more about the workout in the video below.



Fitmotivation extends a big thank you to Claire for returning to Florida for more filming. She is a prominent aquatic fitness training specialist in Australia. Claire was last here in 2019. After that, all the craziness of Covid make it difficult for her to return. Check out her previous Fitmotivation videos and stay tuned for more videos with Claire posting 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.