What new in programming Aquatic programs. Have been doing this kind of a program for a long time for all ages including seniors.
ADAPTING HIIT to the Water - We know how effective HIIT workouts are especially for healthy and athletic participants. Research by Mary Sanders. PhD FACSM - offers tips on how to modify HIIT for the pool to create safe, effective workouts:
- Use RPE rather than HR, to determine exercise intensity
- Increase intensity by changing body positions, changing upper and lower limb actions, increasing the speed and surface area of movements or adding equipment such as gloves, paddles, bands or other resistive devices.
- Trying interval based on the 15:15:15 system, using speed and range of motion. During the first 15 seconds, develop the movement size and start the currents: go hard for 15 seconds. Recover and change the move.
- Have healthy and athletic populations perform shorter intervals (10-15 seconds) at extremely high intensities, followed by longer rest periods, to target the ATO and anaerobic glycolytic systems . Use longer intervals (30 seconds- 2 minutes) performed at 70% - 95% of heart rate maximum. with brief rest periods (1:1 or less) to challenge the aerobic system and increase energy expenditure in these poplulatons.
- Prescreen clinical populations before they engage in any high-intensity activities. Make sure they have the skills to align and stabilize their bodies in water. Source: Nagle et al 2013) - IDEA Fitness Journal May 2017
Aqua Heart Rate verse Land Heart Rate
Water aerobics is a low- to no-impact form of exercise that yields several health benefits, but only when you do it correctly. It's important to calculate and maintain the correct water workout heart rate to reap rewards. Knowing what heart rate to maintain can be elusive, though. Your target heart rate for on-land aerobics will be different than for water aerobics; the rules you use when exercising on land don't apply in water.
Working out in the water produces cardiovascular benefits without strain on the joints. Water acts as resistance to strengthen and tone muscles, and the swimming pool is a welcome environment for doing stretches that might be difficult on land. Though water aerobics might seem easier than land exercises, you can still get a strenuous workout.
You'll need to know your maximum heart rate before you can calculate your target heart rate for water aerobics. The most basic way to calculate your maximum heart rate for land exercise is to subtract your age from 220. If you're a 40-year-old woman, subtract 40 from 220 to find your maximum heart rate -- which comes to 180 beats per minute.
Your target heart rate -- the pulse you should maintain during aerobic exercise -- is between 60 and 80 percent of your maximum heart rate. Multiply .60 and .80 by your maximum heart rate to find the low and high ends of your target range. If your maximum heart rate is 180 beats per minute, your target heart rate range is between 108 and 144 beats per minute.
To find your target heart rate for water aerobics, decrease those numbers by 17 beats per minute. If you're a 40-year-old woman, keep your heart rate between 91 and 127 beats per minute. If you're embarking on a water aerobics class for the first time, keep your heart rate on the lower side of the target range. It's important to pay attention to how you feel, while also keeping track of your heart rate, to know whether you're exercising at an intensity level that's right for you.
Heart Rate Chart compared to land exercise will be adding soon. Stay tuned Anne
Health Benefits of Water-based Exercise
Swimming is the fourth most popular sports activity in the United States and a good way to get regular aerobic physical activity
1. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running can decrease the risk of chronic illnesses
2. This can also lead to improved health for people with diabetes and heart disease.
3 Swimmers have about half the risk of death compared with inactive people
4. People report enjoying water-based exercise more than exercising on land
5. They can also exercise longer in water than on land without increased effort or joint or muscle pain.
Water-based Exercise and Chronic Illness
Water-based exercise can help people with chronic diseases. For people with arthritis, it improves use of affected joints without worsening symptoms, People with rheumatoid arthritis have more health improvements after participating in hydrotherapy than with other activities. Water-based exercise also improves the use of affected joints and decreases pain from osteoarthritis.
Water-based Exercise and Mental Health
Water-based exercise improves mental health. Swimming can improve mood in both men and women. For people with fibromyalgia, it can decrease anxiety and exercise therapy in warm water can decrease depression and improve mood. Water-based exercise can improve the health of mothers and their unborn children and has a positive effect on the mothers’ mental health. Parents of children with developmental disabilities find that recreational activities, such as swimming, improve family connections.
Water-based Exercise and Older Adults
Water-based exercise can benefit older adults by improving the quality of life and decreasing disability. It also improves or maintains the bone health of post-menopausal women.
A Good Choice
Exercising in water offers many physical and mental health benefits and is a good choice for people who want to be more active. When in the water, remember to protect yourself and others from illness and injury by practicing healthy and safe swimming behaviors.
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