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What is not to love about being able to cross exercise off your “to-do” list in less time?

The American College of Sports Medicine recommends at least 30 minutes of moderate-intensity exercise five days a week, or 20 minutes of high intensity exercise three days a week. HIIT has been shown to improve blood pressure, cardiovascular health, insulin sensitivity, cholesterol profiles, and abdominal fat and body weight. High-Intensity Interval Training has been a popular format in all kinds of group exercise classes, including water fitness classes, and for good reason. The Importance of Including Recovery in Your Fitness Routine Developing confidence with movement will carry over to activities of daily living and improve overall mobility. It is important to present the changes in a way that limits frustration and allows participants the chance to develop confidence with the new movement pattern. Performing the familiar pattern is OK, but it will not result in functional improvements. Some participants will be able to make the transitions easily, while others may get frustrated and revert back to the familiar pattern.

R knee wide – L knee in front for 2 ctsĬontinuing with the final pattern, you are back to R in front – L wide – R wide – L in frontĪdding creative challenges to “traditional” movement patterns is beneficial for physical and cognitive function.

R knee in front – L knee wide for 2 cts.

R knee wide – L knee in front for 4 cts.

R knee in front – L knee wide for 4 cts.

R knee wide – L knee in front for 8 cts.

R knee in front – L knee wide for 8 cts.

*Give them time to feel confident with this pattern again

R knee in front – L knee in front – R knee wide – L knee wide.

Another option is to break down the pattern even further. Once again, slowing the pace will give them time to learn the new pattern. Some participants will easily flow from the R in front – L in front – R wide – L wide pattern into the final pattern of R in front – L wide – R wide – L in front pattern, while other will find it confusing. The pace can be increased once the participants are comfortable with the new movement pattern. Moving at a slower pace will allow more time for the brain to process the instructions and signal the body to create the movement. We can avoid frustration by slowing down. Keeping the transitions easy is key to successfully changing “traditional” exercises into non-routine movement patterns. The goal is to provide a challenge, while avoiding frustration. Some participants will transition from the “traditional” 8 knees in front – 8 knees wide – 4 knees in front – 4 knees wide – 2 knees in front – 2 knees wide very easily, others may find it challenging. *Continue with this pattern until most people are comfortable.

R in front – L wide – R wide – L in front.

*The final pattern may be challenging, so continue with the R in front – L in front – R wide – L wide until most people are comfortable.

Knee lifts with knees wide 2 cts (this will be one R wide – one L wide).

Knee lifts with knees straight in front 2 cts (this will be one R in front – one L in front).

Knee lifts with knees wide 4 cts (alternating R and L).

Knee lifts with knees straight in front 4 cts (alternating R and L).

Knee lifts with knees wide 8cts (alternating R and L).

Knee lifts with knees wide 8 cts (alternating R and L).

Knee lifts with knees straight in front 8 cts (alternating R and L).

Repeat the following “traditional” pattern a couple times: After the class feels confident with that pattern, add a new pattern. The key to “Teaching Old Dogs New Tricks” is to make one simple change and allow time to master that change. Unfortunately, teaching creative or more challenging movement patterns can be in itself a challenge, especially when working with older adults. It is safe to say that adding creative changes to regular exercises will be good for the body and the mind! Recent research has shown that performing non-routine movements also provides a greater cognitive challenge than performing traditional exercises. Changing the movement pattern will present a different challenge to strength, endurance, flexibility, coordination, agility, balance resulting in improvements in functional mobility. We know that changing the way we do traditional exercises is beneficial for the body. Reprinted with permission from the Aquatic Exercise Association (AEA)