32 | Akwa | March / April / May 2023 Aquabike from 8 to 80 By João Santos, MS The aquatic bike offers an option for a perfect fitness class to target cardiorespira- tory capacity and burn cal- ories. The biggest advan- tage, compared to land classes, is that it can tone the whole body, not just the lower limbs. However, the success of a good class depends a lot on adapt- ing the bike to the student, adjusting it correctly to their stature and level of physical conditioning, and employ- ing a good class structure with simple movement blocks for easy execution. Let’s explore some of the key points for an effective and enjoyable program. Bike adjustment is crucial and here are important aspects to consider. • Pool Depth. Frame height from the pool bot- tom to ensure that water at the xiphoid process. • Intensity Levels. Inten- sity level adjustment suitable for participant ability. • Seat Height. When seated with hips level and heel on bottom pedal, the leg is extended (with soft knee). • Front/Rear Seat Adjust- ment. With the pedal arms parallel to the floor, the front leg knee- cap should be aligned with the pedal axle. • Handlebar adjustment. For beginners or par- ticipants with limited flexibility, position han- dlebar higher than the saddle (top photo) oth- erwise, handlebar level with height of the saddle (bottom photo). The instructor and pool staff should be responsible for placing the bikes in the water. Participants should position the bike so that they have a good view of the instructor. At the end of class, students should help the instructor to take the bikes out of the water. There are five positions for training on the aquatic bike: Position 1 & 2 can be performed seated or stand- ing, Position 3 is stand- ing, Position 4 simulates a recumbent bike, and Posi- tion 5 is standing without support. Additionally, in the water, the arms can be used for resisted move- ments, and performed bilaterally or unilaterally. Movement patterns include front-back, front-cross, front-side, cross-side, cir- cumduction forward and backward, and pushing to the pool bottom. To create dynamic and moti- vating classes, use different interval training method- ologies by adjusting the work to recovery ratios and durations. Variable intervals promote continued training progression and prevent boredom. A lesson plan, together with suitable and prepared music, will make the instructor's life much easier and the class will be more successful. Here is an example of a 45-minute class structure: Warm-Up 7 minutes HIIT 1 7 minutes • 3x [30 seconds work + 30 seconds rest] • 2x [45 seconds work + 45 seconds rest] • 1x [1 minute work] Recovery 7 minutes HIIT 2 6 minutes • 4x [20 seconds work + 20 seconds rest] • 3x [40 seconds work + 40 seconds rest] Recovery 6 minutes HIIT 3 5 minutes • 3x [1 minute work + 1 minute recovery] Recovery 4 minutes Stretching 3 minutes If you check off all these points, you will have every- thing to keep your aquatic bike classes full! RESOURCES Email [email protected] for a listing of article resources. AUTHOR João Santos is one of AEA’s amazing IAFTC 2023 Pre- senters. Click here to find out more about João and the ses- sions he is offering. Seat Height Front/Rear Seat Adjustment Handlebar Adjustment Handlebar Adjustment The aquatic bike offers an option for a perfect fitness class to target cardiorespiratory capacity and burn calories.
