Results 1 to 2 of 2

Thread: Deep H20 Training

  1. #1
    Join Date
    Mar 2012

    Default Deep H20 Training

    What is your take on arms above the head with regards to increasing the intensity of a deep water move (i.e. vertical flutter kick then raise the hands above the head for a short interval...say 10 seconds or so).


  2. #2
    Join Date
    Aug 2008
    Toronto & willing to travel the world


    Always state the purpose of the exercise..
    and yes, this is a technique I have utilized for years....
    and this is ONE of the ways to increase intensity for CV Training in deep water

    The purpose of this technique is to increase VO2 & using legs only with arms overhead in deep water - will require more leg work as the body sinks more
    The legs pump more oxygen to the heart . Using lower body rhythmical movements generates about 85% of the CV potential
    Arms are to assist and balance or travel the move.

    So when arm go above the head - the idea is to force the client to work harder with the legs ie. they must use the legs to keep the nose/mouth above the water.

    Be sure to make the legs work harder and more Range of Motion.

    be sure not do egg-beater or rotary kicks as this compromises knees and often lifeguards do this because they have learned this to rescue or pull people to safety (which is not our goal)

    however, if you are using BOTH arms overhead = anything less than 1 minute is safe ( otherwise BP can increase)

    If you are unsure who has high BP - use one arm at a time.. and cue to breathe.

    Remember that this is just ONE of the ways to increase intensity in deep water

    a better way is to travel - change body positions and use more range of motion OR ADD proper equipment & programming .

    Hope you showed -told them the percautions - and yes, this is an advanced intensity techniqe so new to deep water exercises need to work up to this.


    Julie Twynham
    Educational Director,
    WaterART Fitness International Inc.,
    Tel: 416-621-0821
    Fax: 416-621-0951
    Toll Free – 1 866 5 GET WET or 1-866 543-8938

    WaterART Fitness International Inc. is a valued member of the Fitness Practitioners Association of Ontario (FPAO), a 30 plus year non-profit Association that is regulated and governed by the Ontario Fitness Council (OFC)
    Certified Instructors or Trainers that possess a valid current certification diploma are eligible for affordable insurance coverage and may become part of the National Professional registry.
    WaterART Fitness International Inc. is the official Water Certification Agency for OFC which is part of the NFLA - National Fitness Leadership Association –
    This association has unanimously been approved by the International Confederation of Registry for Exercise Professionals
    ICREPS is supported and promoted by IHRSA as the global authority for registries of fitness and exercise professionals based on entry level standards and education levels of its members.
    WaterART Professionals Membership program - A Great way to Save 20-25% off your product purchases

    Discover our New Endurance Water Wear - 100% endurance. Custom sizing available. Click here to download PDF catalogue
    Creator & Top Motivator!!

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts