Progressive Cardio Water Workout

Sunday, March 27 2022

Build Ups with Miff Hendriksen is a 45-minute water aerobic workout that features a buildup of intensity as moves are added on in each segment.  Enjoy this workout in either deep or shallow water for a cardio challenge that is designed to burn calories and improve stamina. 

Starting with just five basic moves, the premise behind Build Ups is that a variation of each base move is added in each of the five segments.  As moves and variations are added, a palpable progression of intensity is experienced.  This workout was designed for shallow water but can also be performed in the deep end.  Some of the movement variations include speed and arm patterns that may prove too challenging in the deep, and therefore slight modifications can be made to suit comfort level. 

Build ups is a cardio workout that features a steady-state of aerobic output that grows in intensity as the workout progresses.  This differs from interval training formats such as HIIT or Tabata, which feature intermittent intensity with work and recovery cycles.  As mentioned in previous video blogs, blending interval training with steady-state aerobic exercise is the best way to obtain fitness results for cardiorespiratory and muscular endurance. 

Segment 1:  Base Moves
The five base moves are introduced in this segment.  As the base moves are repeated in each segment, the arms will change each time to avoid repetition. 
Segment 2:  Build-Up #1
The first variation is added to each base move.  The variation features an increase in tempo as the base move is performed double-time. 
Segment 3:  Build-Up #2
Another move is added and this time the variation is a tempo change that features a “quick, quick, slow” cadence.
Segment 4: Build-Up #3
The intensity kicks way up as another variation is added to the cue.  The power move is performed in shallow water with explosive rebounding.  In deep water, the power move is performed with forceful tucking.
Segment 5:  Build-Up #4
The final variation is introduced.  In shallow water, this variation involves suspending the feet off the pool floor.  In deep water, the feet are already suspended and so this move is executed with elevation or should lifted out of the water.
Segment 6:  Cool Down
After a challenging cardio workout, Miff treats you to a feel-good final stretch. 

Poolfit thanks Miff for once again sharing her water fitness passion with subscribers.  Personally, I would like to thank Miff for stepping in at the last moment and filming. Originally, I was slated to do a video myself, but I injured my shoulder and couldn’t film.  And THAT is what good friends are for. 

Here comes Sharlie!  The owner of Shockwave Aqua Fitness, a Kansas-based water fitness organization, Sharlie will be filming four videos.  She was originally supposed to be here at the end of February, but her trip got canceled due to winter storms and flight snafus.  Her first video will post in early April.


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.