Are you looking for a new and fun way to workout which gives you all of the benefits of high intensity training with the added resistance of water? Then continue reading this article to find out how you can combine HIIT exercises into your time at the pool to create a cohesive and effective training routine. Within this article we also cover the benefits of the water resistance and HIIT along with how the two complement one another to make the perfect fitness class.

What is HIIT?

HIIT is a method of working out which stands for High Intensity Interval Training. This form of exercise consists of spurts of high performance moves with a lower intensity break in between for recovery.

There are many benefits to this type of fitness training which is why it is a go-to for many people whether they are seasoned athletes or a regular exercise fanatic. One of the main benefits of this workout methods is that you are able to cut the time of your routine in half by performing high intensity exercises at a fast rate. This therefore makes it the perfect choice for anyone who needs to fit their workout in quickly as they have a busy schedule. There is also another form of fitness training called LIIT which would be better suited for those who find a slower paced routine more suitable for their health as it can be carried out over a longer period of time.

Benefits of Water Resistance Training

We have just looked into the positive effects of HIIT training and what it is all about. But now we are going to explore how you can benefit from water resistance training. There are a wide range of improvements you can see in your body and mind when taking part in pool-based activities whether you go casually swimming or take part in pool based HIIT. Here are the positive affects you can experience from working out in the pool:

  • Improves muscle strength
  • Increases your flexibility
  • Enhances correct body posture
  • Great for weight loss
  • Excellent for injury recovery
  • Builds stamina
  • Increases bone density and health
  • Lower blood pressure

Combining HIIT with Water Resistance

Throughout this post we have looked at the positive effects of HIIT and water resistance training. However, in this section we are going to see how combining the two types of exercise together can benefit your health and fitness.

When you are in the water, you are experiencing an increase in resistance, which when mixed with high intensity training moves, can prove to be really effective. With the added force against your body during your routine, the smallest of exercises could tone you in no time.

By taking part in a HIIT class held at your local pool you are able to improve your cardiovascular system along with enhancing your strength and flexibility with minimal effort. The addition of force against you in the water gives you the feeling of weightlessness during your high intensity moves. It will also boost your heart rate when working against the force, which means that if you are currently suffering from any heart related health conditions, we highly recommended that you seek advice from your doctor before attending a class. 

If you are joining your local gym or swimming baths in order to go to a HIIT pool based class or are going it alone, here are a few example moves to get you started:

  • Jumping forwards and backwards
  • Side to side jumps
  • Split jumps
  • Star jumps

One type of fitness class at the pool you could sign up to is called Aqua HIIT 45/15. This is a formula created by skilled professionals where you spend 45 seconds performing high intensity movements which is then followed by a 15 second rest. When putting together your own routine together, you complete each series of moves three times, reaching a total of 12 minutes for your workout.

How to Get Involved

If you are inspired to give this fitness workout a go, you can speak to your local swimming baths to see what classes and events they have scheduled. Most pools would have a list of activities and workout groups for you to join in with. Or alternatively if you want to give it a go by yourself, you can research moves and routines online and practice them when you next go to the pool. The good thing about this time of workout is that you can complete it without equipment. But if you want to increase the difficulty level or intensity of the training method, then your local baths will have a range of equipment for you to use during your time there.

Therefore, if you are wanting to try out this exercise, you would need to do your research on which method you would prefer to do. The benefits of attending a class is that you would have the support and skilled teaching of a professional. But if you prefer to go it alone, you can also benefit from going at your own pace and learning routines beforehand from coaches online.

When packing your swim bag for your new class, you would need to make sure that you take a bottle of water with you to keep yourself hydrated. Although you are in the water when you are training, you will still be training and working up a sweat by performing high intensity moves against a manageable force.

Have you Tried Pool Based HIIT?

In this blog post we have looked into the theory behind water resistance and HIIT training and how it can benefit you greatly. But now we want to know your thoughts on this type of fitness exercise. Have you ever tried attending a class at your local pool or are you inspired to give it a go after reading this article? Let us know over on our social media channels as we would love to chat all things health and fitness with you!

Gear yourself up for your new fitness adventure by shopping our extensive range of swimwear and accessories over on our online store – Sports Fitness.

This article was written exclusively for Sports Fitness by Loren Astbury