OBESITY DEEP WATER CARDIO SEQUENCE
Provide a low-impact, longer-duration deep-water cardio sequence tailored to obese participants with joint protection and enjoyment as priorities.
How to Perform
- Fit a flotation belt securely and move into deep water where the feet do not touch, maintaining a comfortable upright posture.
- Begin with 2 to 3 minutes of gentle suspended marching, moving arms and legs slowly to get used to the support of the belt.
- Transition to a comfortable deep-water jog in place or in a small circle for 1 to 2 minutes, keeping movements low impact and controlled.
- Return to easy suspended marching or light sculling with gentle leg movements for 1 to 2 minutes as active recovery.
- Repeat the cycle of 1 to 2 minutes of deep-water jog followed by 1 to 2 minutes of easy marching or sculling for a total of 10 to 15 minutes, adjusting pace to stay at a low-to-moderate effort.
Key Execution Cues
Remember: Keep breathing relaxed, avoid rushing the legs, and let
the water carry some of the body weight while staying in control.
Safety & Precautions
Important: Monitor closely for heat intolerance, breathing
difficulty, and cardiovascular symptoms; avoid hot water or high humidity
environments.
Additional Safety Notes: Stop immediately for chest pain, severe shortness of breath, dizziness, or panic; avoid exercising to the point of exhaustion and encourage frequent check-ins.
Exercise Modifications
Make it Harder (Progressions)
Gradually extend total sequence time, or slightly increase jog intervals while keeping impact minimal.
Make it Easier (Regressions)
Shorten total time, use only suspended marching without jogging, or increase recovery durations between harder segments.