Insane Intervals with Dr. Lori Sherlock puts science into exercise with a proven formula for enhanced fitness results. This 55-minute pool workout includes several 6-minute intervals, and each interval includes 3 minutes of muscle-focused movement, 2 minutes of heart-pounding cardio and 1 minute of creative core training.
The goal of this high intensity water workout is to keep participants exercising at a level above aerobic capacity, known as the lactate threshold. This is a solid 8 out of 10 on the Rate of perceived Exertion RPE) scale. Exercising at this higher level of intensity for a longer duration improves cardio and muscular endurance and develops stamina for all of life’s activities, especially higher energy pursuits. Known for her science-backed approach to workouts, Lori is a professor in the School of Medicine at West Virginia University. She coordinates and teaches the aquatic therapy curriculum within the division of Exercise Physiology.
INSANE INTERVALS WORKOUT – DEEPER DIVE
Interval Training & HIIT
Many of the pool workouts on Poolfit are labeled either as Interval or Circuit. So, let’s quickly review the definition of each. An interval workout features a time ratio of exercise that alternates a work phase and a rest phase. The intensity of the work phase can be high, medium or low intensity. High Intensity Interval Training (HIIT) is a form of interval training that alternates cycles of high intensity exercise with recovery or complete rest.
Circuit Training
Circuit Training is a type of exercise that alternates exercises or sets of exercises, typically by alternating muscle groups or fitness formats, such as strength, cardio and core, or different fitness skills, such as balance, coordination and agility.
Interval and circuit training are the most common types of fitness classes offered, which is why you see these formats used so frequently on Poolfit. They are easy to teach, easy to follow and they provide results. Insane Intervals is a combination of interval and circuit training. Exercises are performed at intermittent levels of intensity and combined with recovery, which is interval training. In each interval, the exercises are alternated to target strength, cardio and core, which is circuit training. INSANE INTERVALS POOL WORKOUT-AT-A-GLANCE
This 55-minute pool exercise video has a warm-up, cool down and five 6-minute intervals. Participants can follow along with this workout in deep or shallow water, and there is no additional equipment required. As mentioned above, the intervals follow a 3-2-1 training format, which is a popular way to offer circuit & interval training. There are different ways to offer 3-2-1 training. In this workout, the 3-2-1 includes 3 minutes of strength-focused movement, 2 minutes of cardio and 1 minute of core.
Below, Lori talks more about the Insane Intervals workout and 3-2-1 training.
If you enjoyed Insane Intervals and 3-2-1 training, please try these Poolfit workouts:
Water Exercise 3-2-1
Deep 3-2-1
And if you like the timing of 6 minute intervals and high intensity exercise, definitely try this recently posted video:
Tsunami Intervals
Poolfit extends gratitude to Dr. Lori Sherlock for sharing her extensive knowledge and passion with Poolfit subscribers. Stay tuned for more pool workouts with Lori posting this summer and fall.
