Feel-Good Water Workout

Sunday, September 23 2018

Aqua Rejuvenate is a feel-good water workout that combines segments of active movement with an introduction to intuitive fitness training.   Intuitive fitness is all about listening to your body and matching your exercise efforts with how you feel on that day and in that moment. 

This 47-minute workout includes three segments of active movement that feature low-impact choreography taught to a slower cadence.  Also included are three freestyle segments that target the upper body, lower body and core with an intuitive approach to exercise that empowers participants to own their workout. 

If you are lucky enough to exercise in an outdoor pool in the summer months, Aqua Rejuvenate is a ‘tilt your face in the sun’ kind of water workout.  Designed for more mature audiences, the choreography is low impact and the intuitive fitness segments can be performed for strength or flexibility.

Exercise should leave you invigorated and feeling good.  A workout should not leave you exhausted or in pain.  People get in trouble when following along with a workout because they play “monkey see-monkey do” with the instructor, ignoring common sense and following every movement the instructor does regardless of personal comfort or stamina.   Consequently, any benefits from participating in a fitness activity are negated by post-exercise pain and lethargy, which is definitely not a winning formula for exercise adherence.   Exercising beyond one’s fitness level or poorly executing movements can exasperate existing conditions and make someone worse off.  The solution is for exercise participant’s to own their fitness experience and move in a way that is compatible and beneficial to their fitness level and goals.

Intuitive fitness is all about listening to your body and participating in exercise activities that match how you feel on that day.  Intense aqua aerobics may not be what your body needs on a day when you wake up tired and sore.  Maybe you need to do some gentle stretching, yoga or meditation.  Perhaps a walk outside in the sunshine might be a better choice.  Exercising intuitively is about interpreting what your body, mind and soul need on that day.  It doesn’t matter what you choose.  All exercise is good as long as you honor your body.

The three intuitive fitness segments in this workout include a list of movements for upper body, lower body and core.    Each of the movements is taught for 30 seconds.  You can perform the exercises powerfully, focusing on the water’s resistance with a goal of muscular strength and endurance.  Or you can opt for performing the movements slowly, assisted by the water’s buoyancy and instead focusing on flexibility and joint mobility. 

The Aqua Rejuvenate routine was created for my low impact, senior class.  The active movement segments were intentionally designed with one-footed moves to reduce impact.  Many aquatic fitness classes are actually high impact because of the prevalence of two-footed jumping moves, such as jacks, skis, tucks and moguls.  One-footed moves, such as jogs, kicks, pendulums, leg curls and rocking horse are lower impact because weight is simply shifted from one foot to the other rather than jumped on both feet. 

The music cadence was kept at a steady 120bpm for both the active movement and the intuitive fitness segments.  The slower cadence allows for full range of motion and smoother transitions.

NOTE:  Error in vocal cue at 37:57.    Inverted jack in 3 – should be 2 inverted /reverse jacks instead.

Enjoy this workout!  It is one of my personal favs!  And if you are interested in finding out more about intuitive exercise, read the Fitmotivation fitness blog, Owning the Workout.

Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.