Get ready for a water workout that is designed to challenge both mind and body. Cardio Sculpt with Melissa Plumeau is a 55-minute pool workout that alternates segments of high intensity interval training (HIIT) with segments of muscle conditioning.
The twist in this workout is that all three cardio/HIIT segments are instructed with different variations of ladder interval training. Each of the ladder drills is taught with a different timing ratio for work and recovery.
Pool Workout-at-a-Glance
This 55-minute pool workout features a warm-up, cool down, three 10-minute cardio/HIIT segments and two muscle conditioning segments, one for upper body and one for lower body. A pool noodle is used for the lower body segment, and Aqualogix drag bells are used for the upper body segment. However, you can substitute webbed gloves for the bells, or just skip drag equipment and use the water’s resistance. Below, Melissa explains ladder interval training and the three different types of ladder drills used in the cardio segments.
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What are Ladder Intervals?
By Melissa Plumeau
Ladder drills are a form of high-intensity interval training in which the work demand increases or decreases as specified by the duration of the interval. The intensity variations build on the three basic premises of transition progressions and the intensity options as identified by the Aquatic Exercise Association (AEA).
Cardio Sculpt features three types of ladder drills:
Cardio Segment 1
Five sets of work are progressed in intensity by using a 45/30/15 protocol. The base exercise sets the participant up for the movement pattern and begins to elevate the intensity. Between each 90-second set, there is a 30-second reset (work to recovery ratio is 3-1). Shorter durations allow participants to exert more effort, pushing toward anaerobic thresholds.
Cardio Segment 2
The work set starts at 1-1 work-to-recovery ratio. As the ladder progresses, the work-to-recovery ratio increases with each additional round, gradually reducing rest time relative to work. By the final set, the ratio reaches 4:1, placing greater emphasis on the glycolytic pathway, which predominantly fuels high-intensity efforts through anaerobic energy production.
Cardio Segment 3
The last cardio ladder is descending, with the demand increasing as the work time decreases. The exercise selection in this set is simplistic, which allows for less time focused on what to do, and more focus on doing. As the work-to-recovery ratio shifts from 3:1 to 1:1, the reduced recovery time forces the body to sustain or elevate its output, challenging both anaerobic capacity and endurance.
So why ladders?
Ladders are a great way to push participants to the next level in their training, and they make the time speed by. What makes ladder training particularly impactful is the gradual increase in physiological stress on the body. This progressive overload pushes the body beyond its comfort zone, which is key to achieving results.
Measuring Intensity
Measuring intensity in the water is next achieved using the Aquatic Rate of Perceived Exertion scale, developed by Dr. Lori Sherlock, and featured in the AEA 7th Education Manual. In the aquatic environment, heart rate (HR) is impacted by a multitude of factors that may prevent the HR from reaching “working zones”, as measured by a wrist-worn device. In some cases, one might experience a full ten beats less per minute than in land-based exercise, thus leading one to believe that they are not working “hard.” By teaching your participants how to gauge their efforts subjectively and teaching them how to use the AQ-RPE chart, you can help them to maximize the benefits of the class and further appreciate just how much one can accomplish in the pool.
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Poolfit extends a big thank you to Melissa for sharing one of water fitness class formats with subscribers. Melissa filmed for Poolfit for the first time in June 2024. Check out her other videos and watch a fun behind-the-scenes video of her first Florida filming adventure.