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COVID-19 (Coronavirus): Updated information and resources from IDEA

Bethany Diamond

Bethany Diamond is the founder of Ovarian Cycle, Inc. She is a master trainer for Nautilus InstituteÔäó/Schwinn┬« Cycling, an IDEA committee member and a master trainer for Resist-A-Ball(┬«. Certifications: ACE, AFAA, ACSM

Article Archive

The Hidden Cool-Down

January 18, 2016

The biggest challenge with cool-downs is the notion that they are a waste of time. If you typically don’t convey how important it is to recover before exiting a cycling class, take time in the warm-up to make this clear. It helps, but even if you drill the point into participants’ heads in class after class, chances are there will still be riders who don’t take the time to wind down. This is why you may have to “hide” the cool-down as if you were feeding a child his least favorite vegetable pureéd into a more palatable sauce!

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Sample Class: Strength & Cardio Circuits

January 20, 2011

A water workout is an excellent choice for high-intensity training. This circuit-based format uses a variety of options for a fast-paced workout. As always, consider your participants when planning intensity levels and modifications. This class is intended for a healthy, fit population seeking a high-intensity workout. The class is designed to last about an hour, but you can shorten it as you wish. Participants will need water mitts, paddles and water tethers.

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Sample Class: Cross Currents

October 19, 2010

Exercising in the water is an excellent choice for high-intensity training. This class uses a variety of options for a fast-paced workout. As always, consider your participants when planning intensity levels and modifications. This class is intended for a healthy, fit population seeking a high-intensity workout and can be made shorter by focusing on any of the segments below.

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Wordless Warm-Down

January 26, 2010

Water is a heat robber. If you’re not moving at a high enough rate to generate your own heat, water will bring your body temperature down to its level. So instead of a cool-down at the end of a water fitness workout, do a “warm-down.” The idea is to continue moving in order to generate heat, maintain comfort and avoid the “big chill.”

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Use the Cool-Down to Bond With Cyclists

April 25, 2008

Some cycling participants may feel like the cool-down is a waste of time and a cue that class is over. Their hearts aren’t pounding, their legs aren’t burning–nothing is happening, right? Wrong! As you know, the time spent transitioning out of hard-work zones into easy breathing and pedaling zones is time well spent. The cool-down allows for recovery at the cellular level and brings t…

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Stay Seated!

January 31, 2008

The cool-down is as important as the highest hill we climb, the most challenging interval we push through and the hardest flat we race. However, to many participants the cool-down is a waste of time and a cue that class is over. Their hearts aren’t pounding, their legs aren’t burning—nothing is happening, right? Wrong! The time spent transitioning out of hard work zones and into easy breathing …

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Sample Class: Nekkid Water Fitness

March 31, 2007

“Nekkid Water Fitness” is a fun-based format designed to accommodate an apparently healthy population in shallow water. The class uses traditional and nontraditional exercises to achieve both cardiovascular and muscular strength and endurance. Absolutely no equipment is needed. Enlist your imagination, and bring your own style and expertise to the workout. Bottom line? This cl…

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Splash Start

August 31, 2006

Water warm-ups are similar to land warm-ups in that the purpose is to raise the body’s temperature and to practice movements before working out. This is where the similarities end. Water warm-ups require additional consideration owing to the element’s viscosity, temperature and buoyancy.
This warm-up is divided into two parts: buoyancy and cardio. The sections each la…

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