BioExercise™TotalBodyTune-Up©2018Kataqua&WECOACH 1

#260–BioExercise™TotalBodyTune-Up

Presentedby:LaurieDenomme,BKin,FAFSWaterExerciseCoach.com

Whatseparatesagoodworkoutfromatrulyunforgettableexerciseexperience?MeetBioExercise™--aninnovativenewwaytostimulateneuroplasticitythroughcombinedphysicalandcognitivechallenges.WhatisBioExercise™?BioExercise™isaninnovativenewprogramthatisgroundedinscience,explodingwithwaystomovethebody,andengagesallthesenses.Combinedactivitiesforthebodyandmindimprovetotalbodyfunctionality.WhoisBioExercise™for?ThecomprehensiveapproachmakesBioExercise™especiallybeneficialforpeopleover50.Withage,changestovision,hearingandmuscletonecanbeexpected.Thankfully,anactivelifestylecanhelpslowthesechangesandimprovemusclestrength,bonedensityandbalance(evenatanolderage).Didyouknowthatthebrainneedstobeworked,too?Justasphysicalexerciseisdesignedtostrengthentheheartandmuscles,mentalexercisehelpsmaintainafitandflexiblemind.BioExercise™providesbothphysicalandmentalexercisesforimprovedphysicalandcognitivehealth.HowdoesBioExercise™work?1.Purposefulphysicalexercisesmovethebodyinwaysthatarenatural.

2.Brainboostersstimulatenewthinking,problemsolvingandothercerebralfunctions.

3.Personalizedprogrammingusingtargetpracticeandindividualizedworkingintensity.

BioExercise™TotalBodyTune-UpThisintervalworkoutusesstructurewithvariancetocommandyourfullattentionanddeliverademanding(yetfun)whole-bodyworkout.ClassFormat:IntervalShallowWaterIntensityLevel:Workphaseperformedat70-80%ofmaximumheartrate(MHR);recoveryat50-60%ofMHR.Warm-Up

• Joggingwith4footpositionsusedintheworkout:Neutral,Rightfootforward,Leftfootforward,Toesout• LegSwingin6Directions

BioExercise™Prep

• IdentifyingandFeelingWorkingIntensity:Crosscountryskiperformedatintensity5-6;7;and8• Introduceconceptofintegratingactivitiesforthemindandbody

ConditioningFunctionalFocus#1:SittoStand

• Exercise=Usethehandstotrainthehips.o Round1=Rightfootforwardwithsinglearmreach;Leftfootforwardwithsinglearmreach.o Round2=BrainBoosterMirroring(rightfootforward)punch*partner1isthecoacho Round3=BrainBoosterMirroring(leftfootforward)punch*partner2isthecoacho Round4=Repeatround1withspeedvariations.

BioExercise™TotalBodyTune-Up©2018Kataqua&WECOACH 2

Cardio#1• WorkingIntensity=70-80%maximumheartrate• Exercise:(1)Sidesteppingtraveltoright(2)Skibouncecenter(rightleglead)(3)Sidesteppingtravelto

left;(4)Skibouncecenter(leftleglead)• AddBrainBooster:ProblemSolving• Coachcallsoutexercisenumberandparticipantshavetorecalltheexercise.Coachcallsoutsimplemath

problem(ie)4-2=andparticipantshavetosolvethemathproblemandthendotheexercise.FunctionalFocus#2:Walking

• Exercise=TriangleWalking.Eachparticipantwalksalongtheirownimaginarytriangle.o Round1:Walkinplaceo Round2:Walkalongtriangle(clockwise/counterclockwise):slowstepso Round3:Walkalongtriangle(clockwise/counterclockwise):faststepso Round4:ROTATETriangleRIGHTandrepeatrounds1-3

Cardio#2• WorkingIntensity=60-70-80%maximumheartrate• Triangle:Walk/Run

FunctionalFocus#3:WalkingandBalance• Exercise=LegPressfrontandpressside(right/left)focusonrangeofmotion• Exercise=Legswing(fronttoback;righttoleft)focusonquicktempo• Add:Headpositionalchanges• Exercise=TightRopeWalk(singlerope;2parallelropes)

Cardio#3• WorkingIntensity=70%maximumheartrate• Exercise:CrossCountrySkiwithvariedarmpatterns(thatcreatehiprotation)• ExerciseCrossCountrySkipartnerfacing(fingertap)

FunctionalFocus#4:Introductiontogame“conductor”• Coachwillleadexercisesforthegrouptofollow:1Sagittalplane,1frontalplane,1transverseplane• Quizparticipantstoensuretheyunderstandthe3planesofmotion(fronttoback;righttoleft;rightand

leftrotation)• Runnerswilljogaroundthepoolandselectapersontobecomearunnerandtaketheirplace

Cardio#4:Gamecontinues• BrainBooster:ProblemSolving• Performexerciseofchoicewithyourpartner• Coachselectsrunners(andcuesparticipantsthattheymustremembertheirpersonallyselectedexercise)• RunnerswilljogaroundthepoolselectapersontobecomearunnerandtaketheirplaceBUTtheymust

joinapairthatisdoinganexerciseinaplaneofmotiondifferentfromtheirexercise.

Warm-Down• Singlelegbalancereachatground(posterior;posterioroppositesidelateral)• Singlelegbalancereachatknee(posterior)• Singlearmreachfigure8’s(slow,fast)