Jackie Wright: An Aqua Circuit Program for Any Body
Grand Lake, CO Colorado
First in a two-part series
Water is a fantastic workout medium. You are a small percentage of your body weight in the water, so it is generally easy on the joints, and the water will accommodate almost every fitness level, from novice to elite athletes.
Additionally, if heated to approximately 85 degrees, it may be suitable for those with conditions such as rheumatoid arthritis enabling them to perform total body exercises, through full ranges of motion, without the potential discomfort that may occur at the joints on land.
The aqua circuit program presented enables just about anyone to work out in the water regardless of fitness level, as each individual works at a level that suits their body on each of the stations. An individual may set up this circuit for their own personal workout, or a certified/qualified fitness instructor may utilize this format for a group exercise environment as well. It is versatile, will accommodate deep or shallow water and, if you do not own aqua equipment which is made to enhance the effectiveness and intensity of aqua exercise, you can do with little or none and still get a great workout.
This week, we will describe the program set up and format, and next week; the actual workout will be highlighted, so stay tuned! As always, prior to beginning any exercise program, please consult your physician.
Aqua Circuit Program – 75 minutes
For the purposes of this program description, we will assume that the pool is rectangular, 3.5 feet deep throughout (so shallow water), and large enough to comfortably accommodate six adult participants with a six-station format.
Set up the circuit prior to beginning the program. Each station is 75 seconds in duration, allowing 15-30 seconds to advance to the next station, re-setting posture and position each time. Make certain to hydrate throughout particularly in heated indoor pools. Choose music that will keep you motivated. The circuit will be performed four times through as follows:
• Warm-up – 5-8 minutes -The goal is to elevate the RPE’s (ratings of perceived exertion) to a one-two which is very light to light exertion performing general body movements addressing the entire body.
• Maintain an RPE of 4-6 (i.e. somewhat hard to heavy exertion) throughout the program post warm-up. If you would like to create a HIIT (high intensity interval training) workout with this program it is simple to do. On each station, become winded in the first 30 seconds, take a 15 second active recovery break and then repeat the next 30 seconds until you are winded. The key with HIIT is to have paid back your oxygen debt during your recovery, prior to attempting another high intensity interval.
• Move efficiently from one station to the next.
• Each station includes a cardiovascular and muscular strength training component, (core too!), and an upper and lower body activity.
• The six-station circuit, completed four times, takes approximately 45-50 minutes and is followed by four isolation based exercises for the upper/lower body and a thorough cool down stretch concentrating upon flexibility improvement and relaxation.
Next week, the entire aqua program will be described in detail.
Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She may be reached at her website at http://www.neversummerfitness.com, her email at NSFGL@comcast.net , her blog at http://www.skyhidailynews.com and her Facebook page at Never Summer Fitness.
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The West Grand girls cruised to victory 52-32 against Lake County on Tuesday in Kremmling.