The concept features:
1. moderate exercise intensity for 30 seconds (allowing the mind
and body to familiarise with the movement pattern)
2. variation of the move to increase intensity for a further 20
seconds
3. warrior workout zone for the final 10 seconds (suspended move
variations are good for ramping up the intensity).
You should then be ready to instruct the next sequential movement
pattern of 30/20/10-second bouts.
An example of three 30/20/10 sequences could look like this:
Workout intensity Move
30 seconds – moderate Sliding x country ski
20 seconds – increase Plyo x country ski
10 seconds – warrior Suspended x country ski
30 seconds – moderate Jogging
20 seconds – increase Jog & travel
10 seconds – warrior Suspended travel
30 seconds – moderate Single leg side kick
20 seconds – increase Double leg side mermaid
10 seconds – warrior Suspended side rock’n’roll
Your participants may not be ready for HIIT sessions to replace
their regular aqua classes, but you could certainly introduce the
concept, either as a section of a regular class, or by alternating with
your usual format.
Offering this sort of diversity in your aqua programming will not
only keep you inspired, it will also encourage participants to return
for more – especially when they start to reap the rewards of the
aquatic HIIT workout.
Christine Naysmith presents the AUSTSWIM WETS Aqua Instructor Course
across Australia and New Zealand and works behind the scenes in course
development. A popular group fitness instructor, she uses her background
in drama and education to keep participants entertained and on their toes!
austswim.com.au/wets-aqua
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