demonstrated that crossing opposite arms
and legs to meet at, or cross, the body
midline engages both sides of the brain.
A simple example of this is when we alter
the plane of movement:
Cross Country Ski: working legs in the
sagittal plane and arms in the transverse
plane
Jumping Jacks: working the legs in the
frontal plane and the arms in the sagittal
plane.
Another option is to perform any base
exercise where the legs work to a constant
beat but the arms pause on the third beat
for one beat. This coordination challenge
requires clients to engage their brain to
control physical co-ordination of the body.
For example, with Jumping Jacks:
BEATS 1-3: Arm and legs move out and in
together
BEAT 4: Arms stay still and only the legs
move
BEATS 5-7: Arms and legs move in opposite
directions
BEAT 8: Arms stay still and only the legs
move.
REPEAT.
Asymmetrical workouts
The engagement of core muscles to improve
balance and stability is easy to achieve when
programming asymmetrical workouts in the
water. The imbalance created when using
only one hand buoy challenges the body to
maintain good body alignment.
From the very start of an asymmetrical
workout, clients become aware of muscle
imbalances and are thereby challenged to
develop core strength response in order to
improve symmetry, stability and balance.
The best thing about asymmetrical
workouts is that you don’t need to redesign
your typical class program to achieve great
results: just add one hand buoy and the
workout automatically takes on another
dimension!
A great example of this is when working
two legs forward and back while suspended
(commonly known as Rock’n’Rolls or Shoot
Throughs). Participants that usually perform
this exercise with no hand buoys have no
trouble balancing. Those using two hand
buoys sometimes feel a slight imbalance as
their stronger side dominates, but with only
one hand buoy it usually takes at least three
swings for the brain and body to adapt to the
imbalance.
When instructing these moves, remind
participants that:
• activating core muscles will stabilise the
hips in a neutral position or at least
reduce the hips swinging
• working the empty hand/arm with power
will create the uplift required to
counterbalance the buoyancy of the hand
buoy on the other side.
Interval training
Also known as HIIT or Tabata, interval
based training alternates between periods
of hard exercise and rest, providing clients
with the potential to improve cardiovascular
and respiratory endurance, speed, agility,
coordination and balance. The intervals
should be pre-determined and can either be
measured by time, repetitions or distance.
Research conducted by Gibala in 2009
outlines the clinical benefits of interval
training
including
improved
oxygen
utilisation, improved ability to burn fat,
improved heart and efficiency, and reduced
insulin dependency.
Further research by Paoli in 2012
focusing on the effects of high-intensity
interval resistance training proposed that
short period resistance training could play a
role in weight control by increasing resting
energy expenditure.
Most music produced for fitness classes
has the option to be programmed with timed
intervals, making an instructor’s job easier
as the music manages the time.
Circuit training
This high intensity form of training is used
for body conditioning, endurance and
resistance training. Circuit stations can be
set up at different points around the pool.
Each station utilises a particular piece of
equipment for strength-based training.
Similar to interval training, circuit training
alternates between periods of hard exercise
and rest, which are measured by time during
which participants work out at one station
before moving onto the next. Traditionally,
the time between exercises is short.
There are many inexpensive equipment
options for use in circuit classes, including:
• one or two hand buoys
• noodle, half noodle or noodle hand
pieces
• Latex-free band loops
• kickboards
• Frisbees
• bike inner tubes as tethers
• soft balls with nodules.
Participant numbers and pool depths should
be considered when setting up equipment
stations to ensure that exercises are both
achievable and safe.
Putting a fresh twist on your class
programming can be as simple as
introducing or amending just one of these
factors. Of course, to shake things up
even more you can always apply a number
of these variations – though you should
consider your audience and be mindful
of whether too many changes at once
could be detrimental to their aqua fitness
experience.
CLICK HERE TO SEE REFERENCES IN
THE ONLINE VERSION OF THIS ARTICLE
Dominic Gili is the founder of AquaFitnessOnline.
com, and has been teaching aqua fitness since
1993. With a reputation for offering innovative
and challenging water workouts, he delivers aqua
workshops and new instructor trainings across
Australia. In 2012 he was named Australian Fitness
Network’s ‘Author of the Year’.
NETWORK SUMMER 2018 | 51