Sometimes you just need an easy-to-follow cardio workout in the pool that lets you work hard without overthinking. Aquafit Cardio Combos with Melissa Plumeau is exactly that kind of pool workout. Designed to be performed in both deep and shallow water, this 45-minute water aerobic workout takes you through a series of exercises performed twice, with a hard, then harder approach. Beware the 10-minute “Burn-Out” segment that takes you through a challenging finale of all the exercises.
Poolfit has a wide variety of water exercise videos to choose from. Some people prefer a more choreographed “aerobic” approach, others prefer a more athletic “fitness” workout. It has been my observation that most subscribers just want to get in the pool and work hard, following along with an exercise routine where they don’t have to think a lot. For this reason, many Poolfit videos feature high intensity interval training (HIIT) with timed intervals that allow the user to just follow along with simplified, but challenging exercises. That is exactly the premise in Aquafit Cardio Combos. Below Melissa explains the structure and the benefit of the workout.
Aquafit Cardio Combos Workout-at-a-Glance
By Melissa Plumeau
This 45-minute water workout can be performed in both deep and shallow water and includes a warm-up, cool down and five exercise segments.
The Breakdown
This workout includes four sets of exercises, each targeting a specific training modality. The four exercises in each set are performed twice. The work-to-recovery ratio is 2-1 (30 seconds on/15 seconds off). Participants are encouraged to work hard the first time the exercise is performed, and then harder the second time. These shorter durations of timed intervals encourage participants to work at a higher intensity, knowing that they only have to do it for a short time before they get a brief rest.
Each set has four exercises with the following training focus:
A= Core training
B= Speed & Strength (skill training)
C = Lower Body Training
D= Speed & Power (agility training)
The Burnout Final Set
Once all 4 sets have been completed, the workout continues with a 10-minute “Burn-Out” challenge. In this final set, we deconstruct the 4 sets by doing all the “A” (core) exercises for 2-minutes or 30 seconds each exercise, followed by all of the “B” exercises, then all the “C” exercises, and finally all of the “D” exercises. Ending with this deconstructed set ensures that you get targeted training guaranteed to deliver a satisfying and surprising finish.
The Benefits
This workout is designed to challenge and train the energy systems of the body responsible for shorter bursts of energy demand. Developing these systems improves an individual’s capacity to deal with whatever life throws their way, including the need to react with shorter duration energy demand, such as climbing a flight of stairs, chasing a rambunctious grandchild or dashing from the car in the rain. Think of it this way, if we were to ask participants to give us two full minutes of their hardest effort, chances are pretty good they may quickly lose interest or the stamina to do so. So, by designing the intervals with shorter duration work cycles and four different activities with a specific target, we can keep them moving and working at a pace and effort that will deliver “the burn” and important fitness results. And that feeling along with results is guaranteed to keep them coming back for more.
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Poolfit extends a big thank you to Melissa for sharing yet another one of her popular aquatic fitness classes with subscribers. Stay tuned for a deep water workout with Melissa posting in February.