30 | Akwa | December 2022 / January 2023 / February 2023 As for the stretches at the end of the workout, since every beat contains dynamic stretching, it's suggested to include static stretching at this point if the water and air temperatures allow. The style of music is optional but adjust the beats per minute (BPM) for each beat of the training. You can search songs based on their specific goals; for example, a rhythmic aer- obic song (about 135 BPM), a Tabata song, and a slow ver- sion song (about 90 BPM). Another suggestion is to use the same song three times, but each time in a different version or remix suitable for the required BPM. This option may be boring in its repetitiveness but interesting as a concept. Advantages of this Structure • Defined and clear structure: Once we have chosen this type of training, all that remains is to "pour" aquatic exer- cises into the proposed structure. • After the first beat, the participants know what to expect, which may increase their confidence. • Its versatility meets everyone's requirements. It has high intensity, aerobics, and stretching-everything for every- one. • Recovery. The moderate elements allow the body to recover so that participants can perform the exercises bet- ter in the next intense segment while maintaining good technique. • The sciences of statistics and sociology discuss the term "normal distribution"1 as representing a natural and rea- sonable development in almost every aspect of life. Each beat in this workout provides a balanced and complete training unit that includes three components: moderate, powerful, and calm. All three together, in this order, can be described by a bell curve graph, a measure represent- ing "normal" development. Disadvantages • Non-normal distribution. Contrary to what was said above, the workout looks "like a heartbeat" with many fluctuations. These many fluctuations might turn it into a training roller coaster, causing exhaustion or teaching challenges. • Instructors create a lesson that usually fits their specific personality and style based on what has inspired them. The versatility of this workout forces the instructor to be suitable to guide all three different components with full intention. • After performing both the aerobic and high-intensity seg- ments, the body warms up. Then the body recovers from the effort until the next wave in the moderate section. Some may have difficulty returning to intense work after this warm-down period. The above structure can be performed in deep or shallow water and can use equipment throughout the workout or only in sections (or not at all). The beat can also be divided into four parts (instead of three). However, I have found that dividing the beat into three parts is the most balanced option – not too short with too many transitions yet not so long that it almost divides the training into two cycles. This work- out combines three popular training components aerobics, Tabata, and stretching. Each with unique benefits and overall contributions to physical fitness goals. The bottom line, any diversity that comes from professional thinking is necessary and important to all involved. Some may see this workout as a big mess with many fluctuations; others may see it as containing a clear and strict pattern. Design the pattern that best suits your leadership style and participants' preferences. Choose your preferred heartbeat style, and your passion for teaching will carry the beat to your participants! n Resource Altman, D.G. and Bland, J.M. 1995. The normal distribution. BMJ. 310:298. Author Einat Meiri Vatner, MA, is an aquatic fitness instructor in Israel certified by AEA and BECO aqua college and the owner of Aqua & Move Israel. She specializes in and loves high-intensity workouts as well as move- ment combinations. She instructs various populations including children, teenagers, pregnant women, and athletes, and recently established a unique aqua fitness program in Israel taught in middle school.
