High Intensity Interval Training is just that--Intense Intervals! The intervals are quickly followed by a slower, easier activity, which I like to call "recovery." Research has stated a vigorous exercise of 20 minutes or more is only needed 3 days a week. However, one still needs strength training at least twice a week. So, let's add H2O!  Meet me at the pool on Friday mornings from 10:05 to 10:55 a.m. at the Sports Pool.
HIIT has many benefits--doing it in the water, increases the benefits!  One of the biggest benefits is the stress-free environment for your joints. You are also working your muscles in all directions--resistance training. Intense force/push equals strength training--increasing your muscular strength, muscular endurance, and cardiovascular endurance. Let us add a water current. On Tuesday evenings, 6 to 7 p.m., the Resort pool has a water current. Working against the current will intensify HIIT at a completely new level.  
The hydrostatic pressure is another great benefit of the water. HP helps reduce swelling by adding compression.  It also increases circulation and blood flow, decreasing lactic acid.  Moreover, it helps improve lung capacity and breathing capacity due to the resistance on the chest wall. Doing HIIT in the water will help increase your VO2 max.
HIIT is basically a hit it quick, but hard work out. The best benefit is knowing not only are you burning fat and calories during your workout, you're still burning fat and calories 24 hours post workout. It's adaptable for all--for the athlete, the senior, the person with heart disease, and COPD. Come join me. Get fit doing HIIT!
By Charlotte Strom, Water Fitness Instructor