3…2…1…blast off! Get ready for a fast-paced, white-water cardio blast. Total Body Cardio Express is a 25-minute pool workout based on the recently posted video, 100 Water Exercises. The 100 exercises are reordered into five 5-minute segments targeting cardio, agility, lower body, upper body and core. But this time, each of the 100 exercises is performed for just 15 seconds each. Due to the rapid pace of the exercises, it is recommended that you do the 100 Water Exercises video first, so that you are familiar with the moves before taking on this challenge.
As mentioned in the 100 Water Exercises video blog, I decided to make a short series out of that video. Total Body Cardio Express is the first. This video uses the same 100 exercises but reorders them into fitness training components. The duration of the exercises was also shortened from 30 seconds per exercise, to 15 seconds per exercise. The reordering and the decrease in duration adds a new layer of challenge for the exercise. Once you get familiar with the 100 Water Exercises, this shorter express video is perfect for use in the Poolfit playlist feature on those days you want extra cardio.
Why did I use the same exercises?
The inspiration for using the same exercises in a different video was purposeful. In terms of fitness, the major joints of the body move the major muscle groups with a limited amount of muscle actions. These muscle actions limit the ways you can move purposely and with results. This is why we have our base, or foundational movements as outlined in the 100 Water Exercises video. The key to continued fitness results is not inventing new exercises, but rather by using the same exercises in different ways.
Putting Physiological Principles into Action
In exercise physiology you learn all about the principles of exercise, including adaptation, overload, progressive overload, specificity, variability and reversibility. To summarize, overload is placing a greater-than-normal demand on a body part, resulting in an increase in strength or function. Adaptation is the ability of a body part to adjust to this overload by increasing in strength or function. Adaptation is one of the prizes of a regular exercise program. However, strength and function increases will eventually plateau if a new exercise stimulus is not introduced. Progressive overload is that new stimulus. This principle states that gradual increases in demand must continue for additional fitness gains. Progressive Overload sums up my approach to Total Body Cardio Express. Gradual changes were made to the same 100 exercises, by reordering the exercises into specific body parts/training components, and by changing the exercise duration. Speaking of specific, the principle of specificity states that adaptation is specific to the type of training stimulus. Therefore, if you want to increase upper body strength, you must train upper body muscle groups. If you want to increase stamina, you must train cardiorespiratory endurance. This is why I reordered the exercises in the express video to target body parts and training components. As for reversibility, this principle states that strength and function gains will cease and revert if exercise is not maintained.
Keep the exercises but change them
If you always do what you always did, you will always get what you always got. It is important to introduce gradual changes in your exercise routine. You don’t need new exercises. Instead, focus on changing the order of the exercises, adding variations to the exercises, increasing or decreasing the duration of the exercises, or combining the exercises in different ways. These small changes represent progressive overload and will ensure continued fitness results.
Below, I talk about the original 100 Water Exercises and then read on for a summary of upcoming videos.
UPCOMING VIDEOS
There will be a slight pause in videos as I prepare to head to the International Aquatic Fitness & Therapy Conference (IAFTC), May 9-17 in Palm Harbor, FL. IAFTC is THE water fitness conference with over 550 attendees, presenters and vendors from around the world. After the conference I’ll be bringing two of my international colleagues back with me for to film 8 videos. Australian aquatic fitness expert, Claire Barker-Hemings will be making a return visit. Poolfit is excited to announce the debut of New Zealand/Mexican presenter, Maria Teresa Stone. Maria is an internationally acclaimed Zumba Fitness® presenter. She will be filming three regular water exercise videos and one specially approved Aqua Zumba® video.
Tentative Schedule:
May 19 – The Combo Factory: The 3rd in the series of 100 Water Exercises. The 100 exercises are paired into 2-move combos. I had a blast practicing this one.
May 27 – Water Combat: Maria Teresa makes her debut with this high energy shallow water workout that blends kickboxing and cardio.
June 4 – Aqua Restore: Claire shares a 20-minute muscle recovery program, just in time for all the summer HIIT workouts you will be doing. This video will be ideal for use in the Poolfit Playlist feature, to combine with a high intensity pool workout.
June 11 – The HIIT Factory: The 4th in the 100 Water Exercise video series. (Maybe the last?) This full-length deep/shallow workout will feature the 100 water exercises mixed & matched into HIIT formats, including Norwegian 4x4, Ladders, Tabata, AMRAP and more.
After this hectic period, Poolfit welcomes yet another new video presenter, Donna Boucher. Donna is a training specialist with the Aquatic Exercise Association (AEA). In July, another AEA Training Specialist will be returning to film more videos. Poolfit looks forward to welcoming back Melissa Plumeau, who will be sharing more of her favorite classes.
And so yes, there is an action-packed summer season of videos planned. Enjoying Poolfit? Promise me on a stack of bibles that you will leave a review in the App Store or Play Store.
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