Optimal Class Format for Aquatic Fitness

An effective aquatic fitness program balances cardiorespiratory endurance, muscular conditioning, and flexibility exercises. Each class should include the following components:

1. Warm-Up:
   

• Thermal warm-up

• Optional pre-stretch

• Cardiorespiratory warm-ups

1. Conditioning Phase:
   

• Primary exercise mode

• Cardiorespiratory

• Strength

• Muscular endurance

• Flexibility, neuromotor exercise

• Skill-related training

• Combination of above

1. Cool-Down:

• Gradual reduction in exercise intensity

• Post-stretch