AQUATIC AEROBIC INTERVALS
Improve cardiovascular fitness and movement efficiency through structured interval-style aerobic exercise in water.
How to Perform
- Stand in chest-deep water with feet hip-width apart and arms bent at the sides.
- Perform 1 minute of brisk marching or gentle jogging on the spot, driving arms forward and backward through the water.
- Transition into 30–60 seconds of easy walking in place or slow marching for active recovery.
- Repeat the work and recovery pattern for several cycles, keeping the work intervals at a moderate but manageable effort.
- Finish with 1–2 minutes of slow walking and arm swings to gradually reduce intensity.
Key Execution Cues
Remember: Aim for a pace where talking is possible but requires
effort, keep posture tall, and use strong but smooth arm movements to increase
resistance.
Safety & Precautions
Important: Use caution in children with moderate cardiorespiratory
limitations or autonomic instability; intensity should be individualized.
Additional Safety Notes: Check in frequently about breathing and fatigue, avoid sudden sprints, and shorten intervals if technique deteriorates.
Exercise Modifications
Make it Harder (Progressions)
Increase the duration or number of work intervals, add gentle traveling forward and backward, or incorporate small changes in direction.
Make it Easier (Regressions)
Shorten work intervals, decrease marching speed, or increase recovery time between efforts.