cise. Furthermore, HIIT workouts tend to burn more calories than traditional training after the workout (Kravitz 2014). When applied to athletic performance training, HIIT proves to be a great way to improve speed and endurance for ath- letes looking to get faster, because it works both aerobic and anaerobic systems. By performing high intensity intervals that produce lactic acid, the body adapts and burns lactic acid more efficiently during exercise. This means athletes could exercise at a higher intensity for a longer time before experi- encing fatigue. However, let’s not forget that there are certain drawbacks of HIIT - the enormous amount of stress the body endures from performing exercises with maximum or near maximum effort and, therefore, potentially high injury rate. The pool is that place where running faster and jumping higher can be performed with minimal (if any) stress on the joints. Performing high intensity exercises in the water not only allows participants to gain all the benefits, but due to physical properties of water that minimize gravity’s effect, also helps avoid repetitive use injuries or injuries related to high-impact exercises. This allows athletes to further increase training intensity without overtraining, making water an excellent training modality. “It taxes strength and endur- ance in ways that are difficult to duplicate on land, with many benefits and advantages that are only recently being recognized,” says Edwards. “This fluid medium supports our weight and, because of its density, resists our movement in all directions, making it a near-perfect, no-impact, high-resis- tance exercise platform.” (Edwards 2017). Studies show, that aquatic high intensity exercise can pro- vide the same performance enhancement benefits as a land- based workout with significantly less muscle soreness (Robinson 2004). “…shallow-water aquatic exercise (AE) programs utilizing HIIT have elicited comparable and, in some cases, greater physiological responses compared with constant-intensity or continuous AE regimens.” (Nagle, Sand- ers and Franklin 2015). Thus, creating a high intensity water- based workout makes the swimming pool a perfect tool for personal trainers or performance coaches to bring attention to a new demographic for aquatic training. Making Classes Athletic While effective water-based programming will grab the atten- tion of coaches and athletes for exercising in the pool, it does not necessary mean that they will come rushing to aquatic classes. A lot of athletes, especially men, are still reluctant to participate in group exercise classes for a simple reason – classes are often set to music, choreography-driven, and dance-like, therefore thought to be geared towards women. To address this issue, numerous innovative land-based group exercise formats have been created in recent years, featuring a more athletic approach focusing on high intensity training. This resulted in more men participating in group exercise classes. According to Archer, “there’s also an increase in both deep- and shallow-water high-intensity interval training classes, as well as boxing and kickboxing formats” (Archer 2017). The HIT Method, mentioned previously, is a track-styled, inter- val-based, coached workout conducted in the deep end of the pool. It is non-choreographed and is ideal for runners, tri- athletes, and ultra-sport enthusiasts. This high intensity, low impact program is of value to fitness enthusiasts and athletes alike. It incorporates components of personal training, group fitness, water boot camp, and traditional coaching. To find a wide range of high intensity, athletic aquatic programs, plan to attend IAFC 2018! Take “The Plunge” With these ideas in mind, we created “The Plunge” – a high-intensity, full-body cardio and strength aquatic program that uses water resistance to increase muscular and cardio- vascular strength. The class follows a specific protocol and incorporates speed drills, plyometrics, suspension training, range of motion exercises and more. Unlike other water for- mats on our aquatic schedule there’s no ‘choreography’, but rather a structured training protocol. Neither participants, nor instructors, are required to move with the beat of the music, but rather expected to work at a high effort level within their abilities. This makes the format suitable for men and women alike, and can be utilized by group exercise instructors and personal trainers. In the few months that I’ve been teaching this format, I have seen an increased flow of younger people, male participants, NEW LEASING OPTION : No Upfront Investment • • • Various Lease Term Options Available (1year, 2 years or 3 years) Leasing Fees are per month per board Since 2011 More Information at www.aquastandupusa.com December 2017 / January 2018 | Akwa | 33 COMPLETE PACKAGE VERSATILE EQUIPMENT TRAINING COURSE CHOREOGRAPHIES MARKETING MATERIALS 1 2 3 4
