Enjoy a results-driven pool workout that combines high intensity metabolic conditioning (Metcon) with superset strength training using a noodle and a pair of foam dumbbells. HydroCon with Melissa Plumeau is a 50-minute shallow water exercise video designed to improve both aerobic capacity and muscular endurance.
This is Melissa’s third year in a row of filming for Poolfit. Known for her science-backed approach to exercise design, she owns Embody, a yoga and Pilates studio in Boise, Idaho. She also offers several water exercises in the Boise region through Aqua-Fit Revolution by Embody. Melissa is also an adjunct instructor at Boise state University and an aquatic training specialist with the Aquatic Exercise Association (AEA).
Below, she talks more about her science-backed approach to HydroCon, and then read on for a summary of the workout.
HydroCon Workout Summary
This 50-minute water exercise video includes a warmup, cool down, two Met Con segments and two superset strength training segments using both a pool noodle and foam dumbbells.
Metabolic Conditioning (MetCon)
MetCon is a type of high intensity interval training (HIIT) that utilizes both the immediate and intermediate energy pathways in the body. This means that most of the work is performed in an anaerobic state using stored energy. The result is cardio that brings you to a nearly breathless state, while pushing your muscles to fatigue.
This workout features two distinct MetCon formats:
- 3- Minute Threshold Training: These are sustained 3-minute intervals designed to improve both cardiovascular endurance and challenge your perception of fatigue. Yes, 3 minutes is a long duration of high intensity cardio. This is followed by a short 30-second recovery.
- 90-second Progressive Build Intervals: These are shorter intervals that will gradually increase in intensity as they decrease in time. These are also followed by 30 seconds of recovery.
Superset Strength Training
In the video, each MetCon is alternated with superset strength training segment, one using pool noodles, and the other using foam dumbbells. Superset strength training is popular in the gym and typically combines two or more exercises. Common supersets often feature two exercises that train muscles in pairs, such as chest and back or quads and hamstrings. They can also be two or more exercises targeting the same muscle group, or two exercises alternating lower body and upper body. In the supersets Melissa designed, you will find all the above.
Workout Results
Melissa designed HydroCon as part of a training protocol that when performed weekly over a period of 8 weeks, will produce measurable results in aerobic capacity (how well you can use oxygen during exercise) as well as muscular endurance (how many reps you can complete during a given time period). This translates into improved stamina in exercise and activities of daily living.
MetCon training is popular in athletic training and in CrossFit exercise programs. The benefits of MetCon training in the pool include the accessibility of the format to all populations, including older adults.
Poolfit extends a big thank you to Melissa for once again flying from the west coast to Florida for filming. This is her 11th video. Be sure to check out her complete library of Poolfit exercise videos and stay tuned for three more videos with Melissa posting this summer and fall.
