Do you teach High Intensity Interval Training (HIIT) in your aquatic fitness classes but find that a full class of HIIT leaves your students knackered? REHIIT with Lori Sherlock showcases 20-minutes (deep or shallow) of Reduced-Exertion High Intensity Interval Training (REHIIT) and the science-backed evidence that these short workouts deliver similar results to longer duration exercise.
SHORTER WORKOUT THAT PACKS A PUNCH
One of the most common reasons people give for not exercising is a perceived lack of time. The American College of Sports Medicine (ACSM), along with other major fitness organizations, recommends 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. This can be rather daunting for some people. The science behind REHIIT is that similar fitness results can be achieved in a fraction of time. Research was based on 10-minute workouts, and that even included a short warm-up and cool down.
WHAT IS REHIIT?
REHIIT is a form of HIIT that uses the lowest possible exercise volume to achieve benefits like those of a steady-state exercise program or longer. It's a time-efficient alternative to cardio and even other HIIT workouts, which can still be very fatiguing and require 30 minutes and more. A typical REHIIT session can be completed in just 10 minutes, including a warm-up and cool-down. Lori’s version is around 20 minutes to better showcase the format. The benefit to instructors is to be able to offer more senior-friendly HIIT in classes that include a majority of members at the lower end of the fitness spectrum.
Below, Lori talks briefly about REHIIT and then read more in the class Summary.
REHIIT CLASS SEGMENT SUMMARY
This class segment includes a short warm-up and cool down and two exercise segments. A typical REHIIT workout features intervals of 3 minutes of lower intensity exercise followed by 30 seconds of max effort. Sprints are typically used for the max effort. In water, the knees can be lifted high and the arms used to make white water. One of the major barriers to exercise adherence is the discomfort associated with intense workouts. The short 30 second sprints in the buoyant environment of water are more doable for many people. Additionally, the focus and duration of the lower intensity exercise intervals is designed to be a less strenuous and more tolerable alternative to high intensity workouts.
Below is the breakdown of the REHIIT workout with Lori.
REHIIT EXERCISE SEGMENT 1
Includes two 3-minute intervals and two 30 second max effort sprints.
REHIIT EXERCISE SEGMENT 2
Includes one 3-minute interval and two 30 second max effort sprints.
Fitmotivation extends gratitude to Lori for sharing her extensive knowledge and passion for water exercise. Check out Lori’s full library of Fitmotivation videos and stay tuned for one more video with her posting later this fall.