Making A Splash With Training

If you're lucky enough to live by a beach or have access to a pool, exercising in the water can add an exciting new dimension to your workouts. Running in foot-deep water brings a resistance element to what's otherwise a strictly cardio routine. So does water aerobics. And you can get even more out of in-water exercise by taking the interval approach.

A study published in the International Journal of Aquatic Research and Education had women engage in one continuous 32-minute session of water aerobics. Then, after allowing 48 hours for recovery, they alternated the intensity of the same exercises, going hard then taking it relatively easy at regular intervals over the same 32 minutes. During the interval training session, these women expended more energy, experienced greater oxygen uptake, and got enhanced fitness value for their time in the water.

The Bigger Picture: You don't need a stopwatch to change your routine from continuous to interval. If you're jogging, count out steps. If you're doing aerobics to music, go fast for one song and slower during the next. The intervals don't have to be exact to help you realize greater potential from the effort.
Leave a Comment