WHAT IS AQUATIC FITNESS INTERVAL
TRAINING?
In the past, vertical aquatic fitness classes
were structured (similar to land exercise)
around
a
sustained,
continuous
cardiovascular or movement segments
lasting for 15-30 minutes or more. Now, more
current research indicates that this is not be
the best system to train the human
cardiovascular system for several reasons:
1) The heart’s ability to return to a normal or the lowest resting heart rate after exercise is one of
the best indications of improved fitness- in other words - the faster a person recovers from
exercise the better. The recovery heart rate ( RHR) is best trained with intervals of increased
intensity followed by bouts of recovery. Average resting heart rates are approximately 80 bpm
(beats per minute) and if a participant works out at approximately 60-85% of their maximum
heart rate (or potential) in the water the heart should be able to recover to a resting heart rate
level within one minute of the intensity interval. Should RHR take more than 3 minutes, then this
is an indicator of poor CV fitness.
2) Muscles normally feel fatigue prior to any breathing overload in the water. In order to work at a
high intensity for cardiovascular conditioning, participants need to utilize their muscles for
maximal power, through an appropriate range of motion and travel the movement. If the muscles
tire quickly then powerful and strong movement is impossible. Therefore, to achieve good cardio
benefit, participants need more muscular strength when working in the water as compared to
land exercise requirement. (On land typically breathing fatigues prior to the muscles when
performing cardiovascular testing).
3) Adding segments of muscle work will keep the body warm and provide more total body balance.
Intervals of muscular fitness and cardiovascular sets balance a workout to provide a more
beneficial program. Many participants can do cardiovascular training on their own ( they can
swim, run or walk in the water); however, they are typically not skilled on how to stretch and
strengthen their muscles.
4) The American College of Sports Medicine (ACSM) recommendations for healthy adults for
physical activity were updated in 2011. ACSM, recommends at least 30 minutes of moderateintensity physical activity (working hard enough to break a sweat, but still able to carry on a
conversation) for at least five days per week, or 20 minutes of more vigorous activity three days
per week. Combinations of moderate and vigorous intensity activity can be performed to meet
this recommendation.
5) It has been documented that Abdominal Fat decreased and Body Weight improved with a
combination of cardiovascular and resistance training. There is an improvement of the
cardiovascular risk profile (decreased blood pressure) when scheduling regular moderate
exercise training for people with NIDDM (non insulin dependent diabetes mellitus). (Diabetes
Care, 1997 Oct;20 (10):1603-11.)
Added Benefits of Interval Training:
1) Interval training adds variety and balance to any program. There are always so many exercises
to add into any program that, during a regular workout, the instructor cannot possibly train every
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major muscle group. So selecting a few exercises to (really) master during each session will
provide a sensible way to learn exercises AND benefit the body. Focusing on specific exercises
helps to master the technique of water exercise. This method can help athletes who are not
specifically water trained since they may require more time to learn and practice each exercise
to benefit from cross training in the water.
2) Interval Training helps the body to expend more total calories. In the water, total body exercises
may be easily and conveniently combined. For example, cycling with a noodle with upright
breast stroke targets the cardiovascular system while working a specific muscle group as well
as core training. This complex exercising provides a good system to burn calories during
exercise as well as increase lean muscle mass for increasing metabolic rate after the exercise.
the hi-lo intensity variance intervals help regulate insulin sensitivity which in turn facilitates
glucose transport and metabolism, to reduce abdominal and visceral fat (the pancreas is
challenged, then allowed to recover.
3) Equipment may be added with interval sets, especially for advanced muscle work. The wide
variety of equipment available for use in vertical aquatic fitness training will increase, challenge
and facilitate progressive overload. One point to realize is that equipment does not need to be
utilized with every exercise. The upper body does not require overload during the entire
session. This is key to maximizing the benefits of a total body workout. If the upper body is
overused, often the legs decrease range of motion as arms are required to balance posture and
assist travel. A noodle may become an aquatic bicycle and the arms can be left free and
essentially rested ( unlike using dumbbells which require holding).
4) Intervals provide more duration for a workout. Changing from cardiovascular sets or segments to
muscular focus will allow the body to recover and thereby allow the body to maximize for the
total duration of the program. If a program is all CV training then often caloric output is
decreased when the muscles tire.
5) An Interval Training program is especially beneficial for the more sedentary individual. The
mixture of working hard then easier allows for more rest and recovery intervals than with regular
programming. Water exercise allows every individual to work at a self paced intensity. Most
"new to exercise" patrons don’t know how to exercise sufficiently well to be able to perform as
many repetitions as seasoned exercisers. This is why we often refer to water exercise as an
equal opportunity sport. If your clients are new to Water Exercise check out DVD078 -Orienting a
Non Swimmer (2 DVDs).
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WaterART Fitness is Exercise with a Purpose