Typically, shallow water comes to mind when we think about aquatic strength training. Due to the frictional property of the ground with our feet or shoes, that depth enables better movement control and stabilization. Numer- ous studies have demonstrated the viability of performing neuromuscular strength training in an aquatic environment where the levels of muscle activation are sufficient to improve the agonist muscles and the stabilizing core musculature. This aspect is extremely import- ant because effective execution requires sta- bilizing the body and movement. But, in deep water, the body is suspended off the pool bottom and submerged up to the neck. Proper technique and stabilization, primarily through core activation, are essential to perform the movement correctly and generate enough stimulus for training results. Several studies support water exercises as a viable model for enhancing muscular strength in a variety of client profiles since different levels of intensity can be pro- duced. Aquatic activities provide the advantages of joint unloading and improved range of motion, therefore may be able to substitute for land-based strength train- ing for some populations if developed with similar qualities. But how do we do this correctly? With aquatic personal training, the intensity will be managed by determining the maximum repetitions that can be performed properly at a specific rate for each of the major muscle groups. Design the training program with a range of maximum or submaximal repetitions at this rate, con- trolling the number of repetitions based on the objectives of each session and required effort determined at the end of each series. Consider hydrodynamic posi- tion, leverage, movement range, etc., to ensure the reproducibility of the stimulus and to maintain proper ergonomics to avoid potentially harmful joint overloads. Proper exercise intensity is essential to ensure the effectiveness and safety of the sessions we design. Intensity can be controlled by varying the speed at which the movement is executed, allowing the neuromuscular system to adapt to a pro- gressive overload. Speed of execution can determine the intensity or resistance of strength training with or without equipment. What about program design for group exercise? In this situation, generally the rhythm is an important characteristic (for motivation and unity within the group.) However, this also implies that participants execute the movements at the same rhythm, regardless of their level of physical conditioning. To ensure safety and optimize training results, participants will need modification to individualize the resistances at which they train. This adds another element of instructor skill as we as empowerment of the participants. AUTHOR Javier Bergas is one of AEA’s amazing IAFTC 2023 Presenters. Click here to find out more about Javier and the sessions he is offering. Deepen Your Aquatic Strength Training By Javier Bergas 38 | Akwa | March / April / May 2023 and prevention of diseases includ- ing hypertension and osteoporosis, and improvements in the ability to perform activities of daily living and functional independence. Although HIIT is widely cited in scien- tific articles regarding its health bene- fits, it is necessary to know how to fil- ter information that is relevant both in science and in real life applications, including programming specific to the aquatic environment. Aquatic training allows participants to feel more confident in performing phys- ical activity to maintain or improve physical conditioning. Aquatic pro- gramming is being used by athletes, injured or not, to help with recovery or performance, reduce joint impact, and maintain the intensity of training performed on land. To effectively use HIIT in the pool, it is necessary to understand the physi- cal properties of water and the influ- ence on the human body. Intensity should be monitored and controlled with exercise prescription, adjust- ing to the physical condition of each practitioner. However, little is known about the ideal training intensity in water. We also need more informa- tion on how to effectively evaluate and manipulate aquatic exercise intensity to optimize results. Although many studies analyze differ- ent HIIT training models to maintain or improve physical conditioning, it is important to observe and respect the characteristics of the environment to avoid injury and to obtain better results. RESOURCES Email [email protected] for a listing of ar- ticle resources. AUTHOR Nino Aboarrage is one of AEA’s amazing IAFTC 2023 Presenters. Click here to find out more about Nino and the sessions he is offering. Continued from page 37