306 - HIIT + CV Conditioning

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Debra Griffin
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1 306 - HIIT + CV Conditioning This training format is a combination of a cardiovascular conditioning segment and HIIT blocks. Learn ideas and skills to safely design, innovate, and diversify concurrent aquatic classes in shallow and deep water. Deep water exercise, well known as non-impact training, allows you to perform movements in three anatomical planes. It can offer various exercise challenges and provide an excellent cardiovascular conditioning training. The belt is the most common flotation device used in deep water training. It gives buoyant support, so the participants can focus on the exercise techniques to achieve the desired intensity [1]. Shallow water exercise allows us to utilize acceleration to push students up out of the water increasing intensity and impact. As your class participants become more familiar with the aquatic environment, they will appreciate the versatility available in water fitness programming. A combined class in deep and shallow water increases the programming potential and may retain or attract more participants in your classes [2]. The CV conditioning training (aerobic training) incorporates large muscle group combinations of lateral traveling, long-lever movements, forward and backward jogging with arms pushing, pulling, and pressing, leaps, kicks and leg crossovers movements focusing on traveling in multiple directions. The purpose is to maintain the moderate intensity load with the rating of perceived exertion [15] at aerobic training zone (RPE Borg scale). (

2 Roxburgh et al Rebold et al Moreira et al Costa 2011 HIIT with interval physical loading is defined as a repetition of high intensity bouts followed by varied recovery times [16]. Many studies used the repetition of short (less than 30 seconds) and long (up to 3 minutes) intervals of high intensity alternated with active or passive recovery intervals where the work to recovery ratio is 1:1, 2:1, 1:2 [16, 17, 18]. HIIT workout lasts for minutes. The intensity of high intensity intervals varies according the duration (RPE Borg scale). Various protocols of interval training have been included into water fitness programs: Work interval (WI) 3 sets of 3 with RPE 15 (Borg scale 6-20), recovery interval (RI): 2 active recovery between work sets with RPE 9 (Borg scale 6 20) Number of series: 2, main part duration: 30, basic aqua fitness movements WI: 2 x 30 RI: 1 WI: 3 x 20 RI: 1 20, WI: 4 x 15 RI: 1 30, WI: 5 x 10 RI: 1 40, All intervals with maximal intensity RPE 10 (Borg scale 0-10). Exercises: quadriceps abduction/ adduction, elbow flexion/ extension, shoulders horizontally, knees extension. Aquatic Underwater Treadmill - TABATA WI: 8 x 20 maximal intensity with between intervals rest RI: 10 Aquatic Underwater Treadmill - 8 to 12 sets of WI: 60 at 100% VO2 max and active RI: 150 In general, a combination of strength and aerobic exercise is recommended and widely prescribed as a means of improving various biologic, motoric and psychologic parameters [3, 4]. Aqua exercise improves various parameters related to physical health and it promotes both cardiovascular and neuromuscular gains. Moderate continuous exercise emphasizes the cardiorespiratory gains, whereas high intensity interval training optimizes the neuromuscular effects [5,6,7,8,9]. Resistance and aerobic aqua training have specific cardiovascular and neuromuscular adaptations that are different in nature. The primary adaptations to resistance training include enhanced strength performance. Aerobic training induces central and peripheral adaptations that enhance the cardiovascular system and endurance performance. The combination of aerobic training (continuous CV part) and resistance (HIIT part) has an important role in promoting health and enhancing functional capacity because it improves both neuromuscular and cardiovascular function [10,11,12,13,14]. In the aquatic environment, only few studies have examined the effects of concurrent training on the different neuromuscular variables [7,9, 20] :

3 Rýzková et al Pinto et al Week sets of (Work Interval -WI: 20 elbow flexion and extension + 5 swapping + 20 right hip flexion and extension + 5 swapping + 20 left hip flexion and extension) with max. intensity and active Recovery Interval (RI) between the sets: 1 20 stationary running. - 3 sets of (WI: 20 shoulder flexion and extension + 5 swapping + 20 right knee flexion and extension + 5 swapping + 20 left knee flexion and extension) with max. intensity and active RI between the sets: 1 20 stationary running. - After or before HIIT is 18 aerobic workout. Week sets of ( ) with max. intensity and active RI between the sets: 1 30 stationary running - 4 sets of ( ) with max. intensity and active RI between the sets: 1 30 stationary running - After or before HIIT is 27 aerobic workout, Week sets of (WI: ) with max. intensity and active RI between the sets: 1 40 stationary running - 6 sets of (WI: ) with max. intensity and active RI between the sets: 1 40 stationary running - After or before HIIT is 36 aerobic workout - Tabata 1: 2 exercises of 4 rounds each one (e. g. kicks, jumps), WI: 8 x 20 of RPE (Borg scale 6-20) and 10 passive RI between the work intervals continuous part: aerobic exercises of RPE (Borg scale 6-20). - Tabata 2: 2 exercises of 4 rounds each one (e. g. arm patterns), WI: 8 x 20 of RPE (Borg scale 6-20) and 10 passive RI between the work intervals continuous part: aerobic exercises of RPE (Borg scale 6-20). - Tabata 3: 2 exercises of 4 rounds each one (e. g. jumping jack, scissors), WI: 8 x 20 of RPE (Borg scale 6-20) and 10 passive RI between the work intervals. The structure of our AWS HIIT + CV Conditioning Warm-up in deep water - basic movements and their combinations for warm up and pre-stretch (e.g. run, kicks, jumps, jacks in various directions and planes) - slice the hand through the water or make a fist at the beginning of class and gradually increase the intensity using open and cupped hands position - practicing of combination of movements that will be used in deep water CV conditioning

4 Main segment Deep water CV conditioning 20 of moderate intensity RPE (Borg scale 6-20) - aerobic combos: lower limb flexors + extensors (e.g. combinations of front and back kicks), chest + back (e.g. push and pull arm patterns) - aerobic combos: lower limb abductors + adductors (e.g. combinations and alternations of side kicks) with arm patterns + plyo Music tempos of 132 bpm will be used during the aerobic workout Transition exercises from deep- to shallow-water Shallow-water HIIT HIIT bout 1-3 sets of 90 ( ) of high. intensity RPE (Borg scale 6-20) and active recovery intervals RPE 9-10 (Borg scale 6-20) between the sets: 3. 1:2 work to active rest ratio - 3 active recovery RPE (Borg scale 9-10) between HIIT 1 and HIIT 2 HIIT bout 2-4 x 20 of high intensity RPE (Borg scale 6-20) and passive recovery intervals 10. 2:1 work to passive rest ratio - 4 x 20 of high intensity RPE (Borg scale 6-20) and passive recovery intervals 10. 2:1 work to passive rest ratio Shallow-water cool-down and stretching - cardiorespiratory cool down and the post stretch The workshop will give you various ideas of concurrent aquatic classes in deep & shallow water that could help you to innovate and diversify your aqua fitness classes. Please contact me for more info. Thank you for joining me at IAFC 2019! Resources 1. AEA, (2018). Aquatic fitness professional manual. 7. ed. Champaign, IL: Human Kinetics. 2. Labudová-Ďurechová, J., (2005). Aquafitness. 1. ed. Bratislava: Peter Mačura - PEEM. ISBN Krummel, D., Etherton, T. D., Peterson, S., & Kris-Etherton, P. M. (1993). Effects of exercise on plasma lipids and lipoproteins of women. Proceedings of the Society for Experimental Biology and Medicine, 204(2), Larrydurstine, J., & Haskell, W. L. (1994). Effects of exercise training on plasma lipids and lipoproteins. Exercise and sport sciences reviews, 22(1), Graef, F. I., Pinto, R. S., Alberton, C. L., De Lima, W. C., & Kruel, L. F. (2010). The effects of

5 resistance training performed in water on muscle strength in the elderly. The Journal of Strength & Conditioning Research, 24(11), PÖyhÖnen, T., SipilÄ, S., Keskinen, K. L., Hautala, A., Savolainen, J., & MÄlkiÄ, E. (2002). Effects of aquatic resistance training on neuromuscular performance in healthy women. Medicine & Science in Sports & Exercise, 34(12), Tsourlou, T., Benik, A., Dipla, K., Zafeiridis, A., & Kellis, S. (2006). The effects of a twenty-four-week aquatic training program on muscular strength performance in healthy elderly women. Journal of Strength and Conditioning Research, 20(4), Volaklis, K. A., Spassis, A. T., & Tokmakidis, S. P. (2007). Land versus water exercise in patients with coronary artery disease: effects on body composition, blood lipids, and physical fitness. American heart journal, 154(3), 560-e1. 9. Pinto, S. S., Cadore, E. L., Alberton, C. L., Zaffari, P., Bagatini, N. C., Baroni, B. M.,... & Vaz, M. A. (2014). Effects of intra-session exercise sequence during water-based concurrent training. International journal of sports medicine, 35(01), Cadore, E. L., Pinto, R. S., Lhullier, F. L. R., Correa, C. S., Alberton, C. L., Pinto, S. S.,... & Kruel, L. F. M. (2010). Physiological effects of concurrent training in elderly men. International journal of sports medicine, 31(10), Karavirta, L., Tulppo, M. P., Laaksonen, D. E., Nyman, K. A. I., Laukkanen, R. T., Kinnunen, H.,... & Häkkinen, K. E. I. J. O. (2009). Heart rate dynamics after combined endurance and strength training in older men. Medicine and science in sports and exercise, 41(7), McCARTHY, J. P., Pozniak, M. A., & Agre, J. C. (2002). Neuromuscular adaptations to concurrent strength and endurance training. Medicine & Science in Sports & Exercise, 34(3), Sillanpää, E., Laaksonen, D. E., Häkkinen, A., Karavirta, L., Jensen, B., Kraemer, W. J.,... & Häkkinen, K. (2009). Body composition, fitness, and metabolic health during strength and endurance training and their combination in middle-aged and older women. European journal of applied physiology, 106(2), Silva, R. F., Cadore, E. L., Kothe, G., Guedes, M., Alberton, C. L., Pinto, S. S.,... & Kruel, L. F. M. (2012). Concurrent training with different aerobic exercises. International journal of sports medicine, 33(08), Borg, G. (1998). Borg's perceived exertion and pain scales. Human kinetics 16. Nagle, E. F., Sanders, M. E., Shafer, A., Gibbs, B. B., Nagle, J. A., Deldin, A. R.,... & Robertson, R. J. (2013). Energy expenditure, cardiorespiratory, and perceptual responses to shallow-water aquatic exercise in young adult women. The Physician and sportsmedicine, 41(3), Broman, G., Quintana, M., Lindberg, T., Jansson, E., & Kaijser, L. (2006). High intensity deep water training can improve aerobic power in elderly women. European journal of applied physiology, 98(2), Rebold, M. J., Kobak, M. S., & Otterstetter, R. (2013). The influence of a Tabata interval training program using an aquatic underwater treadmill on various performance variables. The Journal of Strength & Conditioning Research, 27(12), Costa, R. R. (2011). Efeitos agudos e crônicos do treinamento em hidroginástica no perfil lipídico e na enzima lipase lipoprotéica de mulheres pré-menopáusicas dislipidêmicas. 20. Rýzková, E., Labudová, J., & Šmída, M. (2018). Effects of aquafitness with high intensity interval training on physical fitness. Journal of Physical Education and Sport, 18, Moreira, L. D. F., Fronza, F. C. A. O., dos Santos, R. N., Teixeira, L. R., Kruel, L. F. M., & Lazaretti- Castro, M. (2013). High-intensity aquatic exercises (HydrOS) improve physical function and reduce falls among postmenopausal women. Menopause, 20(10), Roxburgh, B. H., Nolan, P. B., Weatherwax, R. M., & Dalleck, L. C. (2014). Is moderate intensity exercise training combined with high intensity interval training more effective at improving cardiorespiratory fitness than moderate intensity exercise training alone?. Journal of sports science & medicine, 13(3), crossfitforglory.com/wp-content/uploads/2016/07/rpe.jpg

Aquatic Fitness Professional Practical & Skill Applications Course Outline Please bring this handout to the course for reference.

Aquatic Fitness Professional Practical & Skill Applications Course Outline Please bring this handout to the course for reference. The Aquatic Fitness Professional (AFP) Practical & Skill Applications Course