A HIIT for all Populations

A HIIT for all Populations
Lori Sherlock, Ed.D, MS, ATRIC, AEA Fitness Specialist, CSCS
October 31, 2015

Editor’s Note:  This text-based course is a transcript of the webinar, A HIIT for all Populations, presented by Lori Sherlock, Ed.D., C.S.C.S., A.T.R.I.C., AEA Aquatic Exercise Specialist.  Dr. Lori Sherlock:  I hope that I can improve your knowledge on the concept of high intensity interval training with special populations and regular populations.  I want to point out that high-intensity intervals have been being used since 1910.  The fitness and the rehab industries are just now latching onto this type of training, because they are starting to see the amazing benefits.  They are starting to understand the amazing benefits for not just athletes, but also for the greater continuum of populations that are out there.  I am hoping that many of you are taking this course because you are seeing the need for this as I do.  Basically, as therapists, we are seeing fewer sessions that are allowable through insurance companies and we have this need to increase or speed up the process.  High-Intensity Interval Training has the ability to do just that for some of the components of rehabilitation. ObjectivesOur learning objectives today are to accurately define high-intensity interval training, describe at least three effects of aquatic high-intensity interval training on athletes and how they can be used as training modalities for multiple populations, to list at least three modifications that accompany high-intensity interval training in the water, and describe at least two safety interventions when implementing aquatic high-intensity interval training with compromised populations.  High Intensity Interval TrainingHigh-Intensity interval training, or HIIT, which you can also see called a couple other things.  You might see it called HITT, which is high intensity tactical training or HIT which is just high-intensity training.  These are very similar in nature and they basically are used interchangeably.  The other thing you might note is that there are a variety of different types of high-intensity interval training.  You might see something like Tabata, which is a big fitness buzzword right now, but basically something like that is high-intensity interval training.  What makes it a HIIT?High intensity interval training is repeated bouts of high-intensity efforts that are going to be followed by recovery periods.  The amount of intensity and the intensity of the recovery periods are going to vary.  We need to make sure that we pay attention and plan both of those.  The intervention needs to be directly related to the need of the individual. When we are planning the work and the recovery, we want to look at what the individual needs. This is a little bit more challenging in group work, but still very effective.  Think about what the need is and mold the high-intensity interval to that need.  Some of us need to think about the fact that it is not necessarily that patients are training to go back out onto a football field or training to go back onto the soccer field; though that may very well be the case.  It oftentimes is not.  What we need to think about is what their lifestyles look like including what their work and rest ratios look like within the course of their daily lives.  High-Intensity Intervals.  For the high-intensity intervals, some of them are going to range from five seconds to eight minutes.  Some will be super short such as five seconds where you are barely getting started before you turn it off. That is a super high-intensity.  We are talking about 100% up to 120% or even 140% of our VO2 max or heart rate max.  Understand that when we are talking about VO2 max, this is the body's uppermost ability to consume, distribute and utilize oxygen for energy production.  When we are testing someone’s VO2, that will be the gold standard.  Do all of us get to do that?  Absolutely not.  Something like a heart rate max, which we can do by configuring an equation or having them do a little test for us is another option. We can also use the rate of perceived exertion.  The rate of perceived exertion is just asking them simply, “How hard do you feel like you are working?”  That is another great way to figure out just how hard that person is working. Recovery intervals.  The flip side of that high-intensity interval is looking at the recovery intervals.   Normally these range again 15 seconds to five minutes.  When looking at high-intensity and the recovery intervals trying to figure out how those would match up, if you are only working for five seconds, then I only need 15 seconds of rest.  In the greater scheme of things, it is usually the exact opposite.  If you are working for five seconds, 10 seconds, or 15 seconds, often times it is a longer duration for recovery, because you are working so much harder.  When we are getting into that eight minute timeframe, where your high-intensity interval is turning more aerobic, you get a shorter period of time for recovery.  Also note that these recovery periods can be complete recovery, where the person is, in my case, floating in the water or they are doing something up towards that 70% range.  Again, we are talking VO2 max/heart rate max or maximal power output.  A great way to explain 70% would be a steady walk; something that you could maintain for an extended period of time.  If we are discussing a rate of perceived exertion, 70% is going to feel somewhat hard.  It should be a steady continuous type of intensity, when we are talking about a recovery interval.  It should not be too challenging.  We can also use these recovery intervals to infuse other components of our rehab plan.  It might be that the individual not only needs to work on cardiovascular health, muscular power, and muscular strength, but they also need to work on balance or agility.  Those components do not take a lot of energy or a lot of intensity.  They are not very intense type of drills, but they are super functional and things that we need to work on.  We may...

lori sherlock

Lori Sherlock, Ed.D, MS, ATRIC, AEA Fitness Specialist, CSCS

Lori Sherlock is a long-time supporter and educator in the field of aquatics.  She has been involved with various elements of the aquatic industry since the late 90’s including therapy and rehab, exercise and personal training, in addition to management and pool operation.  As an Associate Professor in the School of Medicine within the Division of Exercise Physiology at West Virginia University, Dr. Sherlock has the opportunity to educate and train students through the Aquatic Therapy Emphasis.  Her extensive training in the field along with her ample certifications allows for the Aquatic Emphasis to cover the continuum of care within both the exercise and rehab settings while including pool operator certification and managerial guidelines.  Mrs. Sherlock has been involved with the Aquatic Exercise Association, Arthritis Foundation, Aquatic Therapy and Rehab Institute, as well as the National Swimming Pool Foundation for a number of years as a contributing speaker, author, and researcher. 

Related Courses

Lower Extremity Aquatic Training Focusing On TKA & THA
Presented by Lori Sherlock, Ed.D, MS, ATRIC, AEA Fitness Specialist, CSCS
Recorded Webinar
Course: #2703Level: Introductory2 Hours
Utilize the properties of water to aid in a faster, more comprehensive recovery from TKAs and THAs. Learn how to employ techniques to promote soft tissue healing, reduce pain and swelling, while increasing motor control, strength, and mobility. This course is directly to the practice of physical therapy and athletic training and therefore appropriate for the PT, PTA and AT.

Aquatic Lumbar Stabilization Progressions
Presented by Beth Scalone, PT, DPT, OCS
Recorded Webinar
Course: #3121Level: Intermediate2 Hours
By presenting latest research respect to spine stabilization and aquatic therapy for individuals with lumbar spine dysfunction, this course aims to assist the clinician in utilizing the unique properties of water to improve their patient’s outcomes. Clinical applications discussed include; aquatic exercise progressions to reduce pain and improve function. This course is directly related to the practice of physical therapy and athletic training and is therefore appropriate for the PT and PTA.

Aquatic Therapy for Those With Spinal Cord Injuries
Presented by Rachel Mertins, PT, DPT
Recorded Webinar
Course: #2360Level: Intermediate2 Hours
The purpose of this course is to provide an overview of aquatic therapy and how it can be applied specifically to those suffering from spinal cord injuries (SCI). Physical therapists and physical therapy assistants will be exposed to indications, contraindications and precautions for aquatics with this population, in addition to various treatment options and current research for best practice. This course is directly related to practice of physical therapy and athletic training and is therefore appropriate for the Physical Therapist, Physical Therapist Assistant and Athletic Trainer.

Management of the Elbow Complex
Presented by David Nolan, PT, DPT, MS, OCS, SCS, CSCS
Recorded Webinar
Course: #2419Level: Intermediate2 Hours
Elbow pain and related pathology is common in orthopedic practice. This course will review selected evidence-based examination and treatment techniques to manage this patient population. This course is directly related to the practice of physical therapy and athletic training and is therefore appropriate for physical therapists, physical therapist assistants and athletic trainers.

Differential Diagnosis for Disorders of the Hip and Pelvis in Active Individuals
Presented by Keelan R. Enseki, MS, PT, OCS, SCS, ATC, CSCS
Recorded Webinar
Course: #2468Level: Intermediate2 Hours
This course will discuss concepts related to evaluation and differential diagnosis of active individuals presenting with symptoms of the hip and pelvic region. Conditions that will be discussed include, but are not limited to acetabular labral injuries, athletic pubalgia (sports hernia), femoral and pelvic stress fractures, osteitis pubis, and less typical conditions. The importance of a systematic and structured evaluation approach will be emphasized. This course is directly related to the practice of physical therapy and athletic training and is appropriate for the PT, PTA and AT. This course is open captioned.