DEEP WATER SUPPORTED CARDIO SET FOR OBESITY
Provide a fully supported deep-water cardio set that minimizes joint impact while safely building endurance for obese participants.
How to Perform
- Fit a flotation belt snugly around the waist and move into deep water where the feet do not touch the bottom, adopting an upright position.
- Begin with 2 minutes of gentle suspended marching, moving arms and legs slowly to become comfortable with buoyant support.
- Transition into an easy deep-water jog in place for 1 minute, keeping movements small and avoiding any sense of panic or flailing.
- Return to 1 to 2 minutes of relaxed suspended marching or light sculling with gentle leg motion as active recovery.
- Repeat the cycle of 1 minute gentle jog followed by 1 to 2 minutes recovery for a total of 8 to 12 minutes, adjusting pace to stay at a low-to-moderate effort.
Key Execution Cues
Remember: Keep breathing easy, let the belt hold you up, and move
the legs and arms smoothly without rushing.
Safety & Precautions
Important: Monitor closely for heat intolerance, breathing
difficulty, and cardiovascular symptoms; avoid hot water or high humidity and ensure
belt fit is secure.
Additional Safety Notes: Stay near a ladder or wall, stop immediately for chest pain, dizziness, or severe shortness of breath, and avoid exercising to exhaustion.
Exercise Modifications
Make it Harder (Progressions)
Gradually extend total set time or slightly lengthen the jog intervals while keeping intensity low impact and comfortable.
Make it Easier (Regressions)
Use only suspended marching with no jogging, shorten total duration, or increase recovery time between jog segments.