38 | Akwa | December 2022 / January 2023 / February 2023 Walk into any fitness conference or certification, and you will hear the tag word HIIT. "We use the power of HIIT…" "Built off of HIIT training blocks" "Inspired by HIIT training protocols" This article discusses a few related questions. First, what is HIIT, and why is it so popular in the fitness industry? What is the science behind HIIT, and what are common mistakes instructors make when incorporating HIIT in class? Finally, what effective ways can we incorporate HIIT into our water workouts? HIIT stands for high-intensity interval training. This form of exercise alternates between periods of short, high-inten- sity effort and bouts of lower-intensity active recovery (or, in some cases, complete rest). HIIT workouts are often best measured through the rate of perceived exertion (RPE), such as the AEA Aquatic Exercise Intensity Scale, a 1-10 scale. During the work intervals, students are encouraged to push to the 8-10 threshold and then drop their effort during active recovery to a six or lower. In simple terms, you work as hard as possible – to the point of being unable to speak – followed by a recovery period. A common misperception about exercise is that one must spend hours working out each day to achieve results. How- ever, studies released by the American College of Sports Medicine (ACSM) indicate that HIIT workouts with proper rest ratios can deliver exceptional health benefits quickly. These benefits include but are not limited to improvements in cholesterol profiles, blood pressure, insulin sensitivity, cardiovascular health, fitness (both aerobic and anaerobic), and body composition (ACSM 2014). The key point to this format and a concern I see in the indus- try is often the neglect of the rest element. I have observed both land and water instructors and trainers implement "HIIT" in their workouts, but, in reality, they are just trying to exhaust their participants to their max. Instructors often make the mistake of making the workout hard for the sake of being hard, forgetting the purpose of the work-to-rest ratio. Without the appropriate recovery, the body cannot replenish the oxygen supply required to continue working. You can't drive a car once you have used up the fuel source! For more specifics on the science behind HIIT and the considerations for your students and clients, consider taking the AEA AquaBata continuing education work- shop, offered in person and virtually. The AEA Calendar is continuously updated, so bookmark it for easy reference https://aeawave.org/Calendar Better understand intensity monitoring with the AEAOnline Ed course developed by Dr. Lori Sherlock, Exercise Inten- sity – Essential but Overlooked – offering 2 CECs. Find more about the course and register at https://aea.thinkific. com/courses/exercise-intensity-essential-but-overlooked So, what are creative ways to incorporate HIIT into your workout? Below is a sampling of ideas you can incorpo- rate as part of your class. These drills are best implemented by "sprinkling" them into a workout in conjunction with a dynamic warm-up, strength training, and an adequate cool- down. To see some of these drills in action, check out Deep Drills, which released November 2023 from Fitmotivation. AMRAP As Many Reps (or Rounds) As Possible is a straightforward workout format. The goal is to do as many reps/rounds as possible within a designated amount of time. AMRAP has a mini HIIT and active recovery built within the goals. Example: Time allotted = 4:00 Minutes • 10 Tuck Jumps (RPE 8/9) • 10 Level I Cross-Country Skis (RPE 5/6 active recovery) • 10 Grounded Chest Flies (RPE 7/8 strength) • 10 Level I Jumping Jacks (RPE 5/6 active recovery) 30:30 Intervals This workout consists of 30 seconds of high-intensity exer- cise followed by 30 seconds of lower intensity for active recovery, repeated for 5-10 minutes. HIIT Tips By Katy Coffey
