NBS staff are doubly blessed with great facilities and the opportunity to fully explore them. Since January, Betty Tate-Pineau, NBS' Conditioning Coordinator has been putting staff through their paces with two different programs. Tuesday afternoons sees us performing a variety of "protocols" Tate-Pineau has developed on the set of staircases by the back entranceway.
Yes, these stairs extend to the 6th floor and the protocols see us climbing, running and jumping up them multiple times. As a cardio work-out, it's a killer, but the protocols are geared to our level of fitness and easily amended to accommodate everyone interested in increasing their cardio capabilities. Wednesday afternoon's session involves a conditioning routine in NBS' pool and has also attracted a dedicated band of staff participants.
Tate-Pineau usually spends her time at NBS dedicated to assisting the students develop their conditioning, but is just as excited working with the staff. "I am really enjoying the cardio program that Betty has created. Betty's encouragement makes all the difference in keeping us energized, motivated and coming back each week." says Veronica Warren, from the HR department.
We'll talk with Betty and share some tips to use in your own conditioning routine. You may never look at the steps in the TTC stations the same way again!
Cardiovascular Training:
The training you don't have time not to do!
by Betty Tate-Pineau, NBS’ Conditioning Coordinator
PART THREE – Cardiovascular Conditioning – Practical Ideas: Pool Conditioning
Why Pool Conditioning?
Cross Training: prevent injuries, decrease joint/load impact; increase training opporunities = FREQUENCY
Ease: activities can be easily modified to increase / decrease INTENSITY
Minimal Space: a lot can be done in a small (condo) pool = TIME
Options: no limit to creativity / exercise variables = TYPE
Effective: high calorie burn, great cardio response, fun to splash around!
| Sample Protocol |
| Date range |
Recommended 3 weeks |
| Warm-up |
5 minutes
5 widths walking – forward (f); backward (b); sideward (s)
5 widths skipping – f. / b. / s.
5 widths running – f. / b. / s.
5 widths lunge step |
| Cardio |
3 minutes: swim 1 length – get out and walk to start
1 minute:
abdominal curls
1 minute: shallow water run / dance to an upbeat tune
10 minutes: Deep Water Running Technique
Upright body position (feet to the pool bottom)
Knee lift - 90˚ / heel push (behind shoulder line)
Heel draws straight line (not circle) ~ 45˚ angle
Arms pump as if on land
Technique is consistent regardless of speed / pace
30 seconds deep water running
30 seconds beats/jetés with noodle
1 minute:
abdominal curls
1 minute: shallow water run / dance to an upbeat tune |
| Variations for decreased challenge |
water depth – depending on activity can be easier / harder in deeper or more shallow water
rest by water walking between activities |
| Variations for increased challenge |
water depth – depending on activity can be easier / harder in deeper or more shallow water
add resistance (drag) |
Warm Up & Cool Down
Refer to article 2 for details.
Progression
It is very important to accurately access your current level of conditioning and to be logical and systematic in your progression. Injury prevention is a goal of participation – appropriate increase of activity is essential to achieve that goal. Be sure that you can always reach a wall when learning to increase the challenge. Monitor your heart rate and your fatigue. Fatigue can be measured a variety of ways including:
- failure to maintain pace
- failure to maintain technique
- feeling nervous or concerned about being able to breathe
- feeling lightheaded
At the onset of fatigue, slow down and perform shallow water or wall activities for active recovery. Over the course of training, you will increase your muscular and cardiovascular endurance.
| Sample Activities |
| Shallow End |
Deep End |
On/At the Wall |
Swimming/Traveling |
| walk, run, skip |
running |
front push up |
swimming – any stroke / any style |
| jeté |
beats with noodle |
back push up |
dolphin front |
| rebound; broad jump |
jeté with noodle |
abdominal curls |
dolphin back |
| tuck jump; star jump; pike jump |
á la seconde with noodle |
abdominal circles |
carwash |
| jeté jump |
Charlie Chaplin |
abdominal leg raises |
with hand-held resistance tool |
Tips:
- be body aware
- pay attention to ‘float’ factor
- monitor fatigue and modify accordingly
- challenge yourself by performing activities at various water depths
What should I do everyday for my heart?
- Laugh heartily!
- Give countless heartfelt hugs!
- Love someone, something, everyone, everything!
In the next issue:
PART THREE – Cardiovascular Conditioning – Practical Ideas: Water / Pool Activities