Aquatic High Intensity Interval Training Improves Cardiorespiratory Fitness of Sedentary Adults

Abstract

PURPOSE: The purpose of this study was to determine the effects of five weeks of aquatic high intensity interval training (HIIT) on cardiorespiratory fitness and body composition in sedentary young adults. METHODS: Eleven participants [9 female (20.0 ± 0.71 yr), 2 male (23.5 ± 2.12 yrs)] completed 18 sessions: A) a pre-program testing session; B) a familiarization session; C) 15 exercise sessions; and D) a post-program testing session. The participants completed 3 sessions per week for 5 weeks. Each session consisted of a 5-minute warm-up, 25 minutes of exercise, and a 5-minute cool down. The exercise portion consisted of 25 exercise intervals lasting 10-30 seconds and used combinations of 8-12 different exercises. Twenty-two standard aquatic upper body, lower body, and full body aerobic exercises, most of which utilized aquatic dumbbells or hand paddles, were used in an HIIT protocol during each exercise session. The HIIT intervals during the first week were 10 seconds and increased by 5 seconds each week ending with 30-second HIIT durations during the fifth week. The active recovery intervals were 50 seconds during the first week and decreased by 5 seconds each week ending with 30-second recovery durations during the fifth week. RESULTS: Significant improvements in body composition, submaximal and peak heart rate, submaximal VO2, and peak VO2 occurred from pre- to post-program. CONCLUSION: To our knowledge, this is the first study to evaluate the effectiveness of standard aquatic aerobic exercises in a HIIT protocol. Improvements in cardiorespiratory fitness and exercise economy were observed in sedentary individuals. This form of exercise may be more tolerated in obese individuals or patients with physical limitations for land-based exercise.Table 1: Data are mean ± SD.