Do you have a large class but a small amount of equipment? A great way to incorporate the many components of fitness into one workout is to provide a circuit for your class. Combine group aerobic exercise with smaller groups for muscular strength and flexibility conditioning, agility and balance. This “work at your own pace” program allows every participant an opportunity to do their personal best with lots of laughter and without any stress.
INITIAL PLANNING: An Interval Aquatic program requires organization.
- Muscle Intervals- Equipment stations for small groups:
- Cardio Intervals – all working together as one group
In order for the program to run smoothly it is essential that you plan ahead to make sure all the necessary preparation is in place. Check on the following:
Equipment: What do you have available?
Water Depth: will you use all shallow water, all deep, or a combination of both for your program? Station Locations: where will you set up the Muscle Interval stations? How many?
Time: What is the length of the program?
Level of difficulty: Who are your participants?
PROGRAM OVERVIEW: Depending on the size of the class you may want to work as one group or break into 3 or 4 small groups
- If you have more than one group you will not be able to be at every station yourself. Recruit reliable (regular) participants to act as team leaders so you can delegate responsibility to lead their group in the right direction.
- Preferably -You will make signage for all the muscle interval stations to clearly indicate which muscle group and how the exercise should be performed.
- If you are using music make sure it is cued to signal the break between workout stations and the group cardio intervals. If you do not plan to use music – have some means to time the intervals.
- Make sure all the equipment is out ready at the correct station and in good condition.
SAFETY CONSIDERATIONS OF INTERVAL AQUA TRAINING:
1. Provide a program suitable to the participants’ level of fitness and abilities. You can use the same muscle group signs for a variety of skill levels.
2: Light intervals are a good way to start when first introducing this program – Maybe try the whole program the first time without equipment so that everyone “gets it”.
3.Take time to demonstrate the correct use of the equipment that you plan to use. Use regular class times to go over muscle conditioning with and without equipment before you move on to intervals.
4.Always remind everyone to work at own pace throughout program –always give the option to do the exercise without equipment if the participant is not yet comfortable or sufficiently skilled.
5. Emphasize the importance to do only as many repetitions as are comfortable at the stations
7: Take time for good warm-up – mimic moves that you will be doing for the cardio.
8. Make sure to incorporate all planes of movement to give fatigued muscles time to recuperate.
9. Use the warm down to stretch and relax, keep moving to maintain thermal regulation
10. Monitor intensity with talk test and/or perceived exertion. Program in a drink break to remind everyone of the importance of staying hydrated.
