Two examples of preformatted music with intervals are :
The classic interval training format is Tabata , which features 8 bouts of 20 seconds of intense work interspersed with 10-second rests for one round of training . Another format , used in Gymstick intervals , features 6 bouts of 30 seconds of intense work interspersed with 10-second rests for each round .
‘ Lo ’ strength and stability workouts
It is helpful to educate your participants on the importance of working muscle groups that help stabilise the body in the upright position . These muscles include the lower back , glutes and hamstrings , commonly known as the posterior chain .
Most of us sit for long periods each day , working the anterior muscles and neglecting the posterior ones . As these muscles weaken they are unable to perform their primary role of hip stabilisation and extension . Without the contribution of the gluteus maximus to hip extension , the hamstrings and lumbar erector spinae muscles work overtime , which can lead to displacement of the pelvis and / or lower back issues . Workouts that strengthen the posterior chain , therefore , are essential .
As well as challenging participants to work in the vertical plane to maximise resistance and drag ( as opposed to swimmers who lie flat on the surface in a streamlined position to minimise resistance ) we should also challenge them to work in all three planes of motion . Continually varying the working planes is functional , as we reactivate core stabilisers to return hips and lower body to vertical alignment and train participants for daily activities , from almost unconscious actions such as getting out of bed , to withstanding pushes or knocks sustained during contact sports .
Combining two or more different exercises , such as Cross Country Skis , Jacks and / or Tucks , into one routine is a great example of how to program ‘ Lo ’ workouts . Others include :
• tuck and extension in varying body positions
• double knee extension and curl in seated position
• side kicks in various planes
• directional changes and quarter turns
• isolating specific limbs while working others to destabilise the body and challenge the core muscles
• working upper body in one plane , the lower in another plane
• focused core exercises – plank poses in various body positions using sculling arms .
Choreographing your routines to music motivates and helps participants to focus their attention and work at a challenging set tempo . Having to follow choreography is also great for brain training , while music elevates the mood ( the science even says so !).
Finally , when programming , alternate the ‘ Hi ’ and ‘ Lo ’ workout elements so that the classes are well structured and participants remain engaged and challenged .
Dominic Gili is the founder of AquaFitnessOnline . com , Dom has been teaching aqua fitness since 1993 and has a reputation for offering innovative and challenging water workouts . He delivers aqua workshops and new instructor trainings across Australia . A regular contributor to fitness industry publications , in 2012 he was named Australian Fitness Network ’ s ‘ Author of the Year ’.
Debi Godfrey has been teaching aqua fitness for over two decades , both in her native South Africa and then in Australia when she moved to Sydney in 2000 . In addition to her Liquid Barre program for deep and shallow aqua , Debi teaches Aqua Zumba and Gymstick H2O .
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Watch Dom and Debi work the posterior and anterior muscles in the new Aqua UPSKILL : Perfect Posture video in your Member Portal
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