Develop maximum intensity in short, explosive intervals and add a cognitive challenge with Aqua HITT Roulette. This format highlights the most effective way to use interval training in the water based on physiological and energetic foundations. These techniques can achieve great results with sedentary, obese stu- dents and even highly trained young adults. The benefits of physical activity for weight management, reduc- tion of central adiposity, and control of obesity are well doc- umented. With lack of time being a commonly cited barrier to exercise participation, high-intensity interval training (HIIT) has become a popular alternative primarily due to its time efficiency. According to the American College of Sports Medicine (ACSM), HIIT involves a sequence of intervals alternating between effort and recovery. The intense work cycles, performed at 80% to 95% of the estimated maximal heart rate, may range from 5 sec- onds to 8 minutes. The recovery periods also vary in length and are usually performed at 40% to 50% of the estimated maximal heart rate. An appropriate prescription of HIIT in the aquatic environment is generally considered safe for most clinical and healthy populations. It has gained popularity for its reported benefits of cardiorespiratory and metabolic outcomes. The unique physical properties of the aquatic environment promote physiological adaptations during exercise. The following will be experienced when immersed, even in a static (non-moving) position: • Less gravity • Facilitated range of motion • Resistance in all directions (viscosity) • Increased efficiency and effectiveness of the cardiac system • Somewhat higher caloric expenditure Exercise design should take full advantage of the properties of water to achieve the desired training results. Regardless of the selected exercise to be performed, the objec- tive is to reach the intensity required for the stimulus to produce physiological adapta- tions in our body. Aquatic HIIT is ideal for people with limited mobility, discomfort on land, neurolog- ical conditions (muscular dystrophy and Parkinson's disease), coordination deficits, neuropathies, and cardiometabolic conditions (prediabetes, diabetes, and metabolic syndrome). This type of training is also beneficial for those who are overweight/obese or for those looking for long-term adherence to a "fun and friendly" alternative to land- based activities. So where does the cognition element come into play for dual tasking results? We have incorporated a roulette wheel as a cognitive and motivational tool. This strategy transforms a potentially monotonous workout into an exciting challenge and adds a cognitive task. During the warm-up, we select the exercises by spinning the roulette wheel and reviewing and practiceing the techniques for the correct and safe execution. When starting the intervals – chance determined the selected exercises – we challenge our students to remember each exercise by name and to execute at maximum intensity during the specified work time. Equipment can increase intensity and another dimen- sion of training if desired. AUTHOR Vanina Delfino is one of AEA’s amazing IAFTC 2023 Presenters. Click here to find out more about Vanina and the sessions she is offering. Aqua HIIT Roulette By Vanina Delfino Balance, a skill-related component of fitness, consists not only of proprio- ception, but also an individual's abil- ity to adapt using the exteroceptive system, which senses external stim- uli. Strength also enters the realm of mobility when understood as the minimum level required to produce a desired movement. For example, the flexibility of the posterior chain may be perfect, but if the strength of the anterior chain is lacking, the move- ment will still be impaired. Mobility involves various aspects of strength: • The optimization of the agonist/ antagonist relationship. Excessive imbalance in the agonist/antago- nist pair increases injury risk and limits mobility. • The balances of the long side chains. In everyday life, having good balance contributes to good health and is a priority if one wants to optimize mobility. • The strength levels of the motor muscles. Some people are limited in their movements due to lack of strength. This deficit is often related to the large motor muscles. • The minimal strength levels of pos- tural muscles. Difficulties in mobil- ity may be related to postural dys- function often linked to weakness or stiffness of deep muscles. If one is in pain, one moves poorly; if one moves poorly, the levers of the body generate neither strength nor sta- bility. Mobility is therefore related to movement as well as to strength and stability. In this situation, mobility should be developed in the following order: eliminate pain, recover mini- mal mobility, develop the strength of muscle chains, and train mobility. AUTHOR Deborah Benetti is one of AEA’s amazing IAFTC 2023 Presenters. Click here to find out more about Debora and the sessions she is offering. Continued from page 33 34 | Akwa | March / April / May 2023
