Do your water fitness participants need a change? Mix up your normal routine with a jogging class. Take away the choreography and focus on speed or power intervals. Teach this class in a mixture of shallow and deep water. Modify as needed for participant ability or available pool depth. To encourage people to move mindfully, emphasize the following points:
For years, yoga has supported my career as a b-girl (breakdancer) and professional contemporary and hip-hop dancer. From this stable foundation, I’ve built strength, grace, balance and power. The following sequence—which blends dance, yoga and footwork drills—has the basic structure of a hip-hop class. The combination gives participants a unique cardio experience while safely building flexibility and increasing upper-body and core strength.
The American College of Sports Medicine recommends that adults exercise for at least 150 minutes per week to maintain good health. The organization supports breaking up that time however the individual chooses. Now a new study suggests that multiple short workouts might provide better health benefits than a single longer session.
In the July–August issue of IDEA Fitness Journal, we reported on a study that found participation in endurance activities like marathons was not harmful to health. A new study suggests the opposite may be true.
Cardiovascular exercise comes in two flavors: mindless and mindful. Why not layer cognitive tasks into your class design to train the brain as well as the body? Help participants meet the rigors of everyday life by adding mental challenges that also enhance balance, reaction time and agility.
Total Time: 45 minutes
Format: low-impact cardio
Equipment Needed: none, except a positive attitude
Music: 115–135 beats per minute (depending on abilities)newsletter_teaser: Cardiovascular exercise comes in two flavors: mindless and mindful. Why not layer cognitive tasks into your class design to train the brain as well as the body? Add mental challenges that also enhance balance, reaction time and agility.
Several reports have emerged over the past few years linking endurance exercise with heart problems. Most recently, researchers from Australia and Belgium studied 40 trained athletes who were to participate in one of four events: an endurance triathlon, alpine cycling, an ultra triathlon or a marathon. The athletes presented with no known heart problems. The researchers obtained magnetic resonance imaging (MRI) from each athlete 2–3 weeks before the race, 1 hour post-race and 6–11 days postrace.