Table 1 The aquatic exercise protocol design for the first 4 weeks of the PICO program
From: The PICO project: aquatic exercise for knee osteoarthritis in overweight and obese individuals
Music BPM | Week1-5 (128 bpm) | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|---|
Warm up (5-8′) | Duration | 8′ | 8′ | 8′ | 8′ |
Patterns | Walking combined with static and gentle movements of main joints. Use hands to keep thermal comfort | Walking combined with static and gentle movements of main joints | Walking combined with static and gentle movements of main joints | Walking combined with static and gentle movements of main joints | |
Aquatic adaptation | Vertical balance | Vertical balance | Submersion | Submersion | |
Travellings | Travellings | Underwater breathing | Underwater breathing | ||
Aerobic (15-30′) | Duration | 3x5min | 4x5′ | 4x5′ | (1x10′) + 5′ + 5′ |
Exercise pattern | Walking patterns with variation of upper limb patterns | Walking patterns with variation of upper limb patterns | Walking patterns with variation of upper limb patterns | 10′ walking patterns + (2x5′) de basic aquatic patterns (Jumping jack, Ski, Leg Curl and Kicks) | |
Intensity (%HRmax and RPE scale) | 57%-67% RPE 4-6 | 57%-67% RPE 4-6 | 57%-67% RPE 4-6 | 64-74% RPE 5-6 | |
Impact level | 1 | 1 | 1 | 1 | |
Strength | Repetitions | 2x8 | 1 x16 | 2x16 | 2x16t1 + 1x8tt |
Cadence | t1 = water tempo | t1 = water tempo | t1 = water tempo | t1 = water tempo tt = land tempo | |
Sets interval | Active 1-2′ | Active 1-2′ | Active 1-2′ | Active 1-2′ | |
Equipment added | No | No | No | No | |
Intensity (Omni-RES) | 6-7 | 6-7 | 6-7 | 6-7 | |
Cool down (5-6′) | Static stretching on the wall | Static stretching (center) | Dynamic/static stretching (center) | Dance + Dynamic/static | |