
Every monthly issue of SCW Tidal Waves provides the latest information & education in the aqua industry. Recently, Sara Kooperman, CEO of SCW Fitness, joined forces with AEA/ATRI and contributed to their Akwa Magazine. This recognized industry organization offers instruction and education for aquatic fitness professionals. Their membership includes the quarterly Akwa magazine, discounts on hosted events, current research, and much more. To read Sara’s article, “The Business of Aquatic Fitness: Strategies for Success” consider becoming a member
of AEA/ATRI.
Why Water Instructors Should Teach Land-Based Chair Fitness?
By Sara Kooperman, JD & Ann Gilbert
S.E.A.T. (Supported Exercise for Ageless Training) Program has revolutionized how fitness professionals engage with older adults and individuals seeking a safe, effective, and low-impact workout. Originally developed during the pandemic when pools were closed, S.E.A.T. quickly gained momentum as a powerful land-based alternative to aquatic exercise. Today, it has evolved into a comprehensive, science-backed program that continues to thrive, making it an invaluable addition to any fitness professional’s offerings.
The Connection Between Water and Chair-Based Fitness
For years, aquatic fitness has been a go-to solution for active aging, rehabilitation, and low-impact exercise. The water’s buoyancy reduces joint stress, improves range of motion, and enhances muscular endurance. However, not all participants have regular access to a pool, and some may prefer an alternative format. S.E.A.T. offers similar benefits in a controlled, land-based setting by incorporating seated and standing exercises using a chair for support.
Water instructors already understand progressions, modifications, and movement patterns that translate well into chair-based programming. Their ability to cue multi-plane movements, engage core stability, and create functional exercises gives them a natural advantage in delivering S.E.A.T. classes with confidence and expertise.
Bridging the Gap: Why Water Instructors Benefit from S.E.A.T.
Teaching S.E.A.T. allows aquatic instructors to expand their skill set and reach new demographics, especially those who may not participate in water classes due to accessibility, preference, or seasonal limitations. Land-based chair fitness is a game-changer for aquatic professionals and participants:
- Year-Round Training & Expanded Clientele
Aquatic classes are often limited by pool availability, weather, or maintenance closures. With S.E.A.T., instructors can offer a consistent schedule that is not dependent on facility restrictions. Additionally, chair-based fitness attracts participants who might be uncomfortable in the water but still require low-impact exercise for mobility, strength, and balance.
- Familiar Movement Patterns & Functional Training
Many water-based movements have direct land-based adaptations, making it easy to transition into the S.E.A.T. format. Instructors can replicate resistance training, core engagement, and cardiovascular conditioning using seated and supported standing exercises. Functional training principles—such as improving posture, increasing joint mobility, and enhancing balance—remain central to both aquatic and chair-based workouts.
- Career Growth & Professional Development
Diversifying teaching formats adds value to an instructor’s expertise. Becoming certified in S.E.A.T. allows aquatic fitness professionals to expand their class offerings, attract a wider audience, and increase their earning potential. Many fitness facilities seek multi-disciplinary instructors, and adding land-based programming makes a candidate more marketable.
- Inclusivity & Accessibility
S.E.A.T. is designed for all fitness levels, making it a highly inclusive program. Participants recovering from injury, managing chronic conditions, or experiencing limited mobility can safely engage in a S.E.A.T. workout without fear of falling. For water instructors accustomed to working with special populations, transitioning into chair-based training is a natural extension of their skill set.
- Strengthening Mind-Body Connection
Seated exercises allow for a greater focus on mindfulness, controlled movements, and breathwork—principles often emphasized in aquatic fitness. Instructors can integrate neuromuscular exercises, cognitive drills, and rhythmic coordination into their programming, further enhancing participants’ physical and mental well-being.
The Success of S.E.A.T. & Its Future in Fitness
What started as a pandemic-driven solution has become an integral part of functional aging fitness. The ongoing success of S.E.A.T. demonstrates a demand for innovative, accessible training methods that prioritize strength, balance, mobility, and independence. With an aging population and an increasing awareness of fall prevention and longevity-focused fitness, S.E.A.T. continues to fill an essential gap in the industry.
How to Get Certified & Bring S.E.A.T. to Your Community
The Online S.E.A.T. Certification is now $100 off! Originally $259, ONLY $159. Plus, the S.E.A.T. Membership is just $9.99 per month or $99 for the year! For more information visit www.seatfitness.com.
S.E.A.T. offers a comprehensive certification that equips instructors with everything they need to successfully lead classes, engage participants, and deliver safe, effective programming.
- Exercise progressions & modifications
- Proper cueing and class structure
- Techniques for balance, strength, and coordination training
- Music integration & class engagement strategies
With in-person and online certification options, instructors can easily become S.E.A.T. certified at this discounted rate and start bringing this valuable program to their clients.
For water fitness instructors, transitioning into land-based S.E.A.T. programming is an opportunity to broaden expertise, retain clients, and offer inclusive, effective fitness solutions year-round. By leveraging their knowledge of low-impact exercise, functional movement, and specialized training, they can confidently deliver chair-based workouts that empower participants of all ages and abilities.
As S.E.A.T. continues to grow, it is proving to be an indispensable program that bridges the gap between aquatic and land-based fitness—ensuring that everyone, regardless of mobility level, has access to safe and effective exercise.
Give S.E.A.T. a chance: www.seatfitness.com
About the Author: Ann Gilbert
Ann Gilbert is the esteemed owner of FIT-HER Health & Fitness for Women, leading over 50 Personal Trainers and Group Fitness Professionals. Renowned for her expertise in exercise and aging, she coordinates successful programs for adults aged 48-78. An ACE/IHRSA Personal Trainer of the Year and a sought-after speaker, Ann is also an industry leader and education expert, developing and teaching SCW Certifications including Active Aging, Aquatic Exercise, Group Fitness, WATERinMOTION®, and S.E.A.T. (Supported Exercise for Ageless Training).
About the Author: Sara Kooperman, JD
Sara Kooperman, JD, CEO of SCW Fitness Education, WATERinMOTION®, and S.E.A.T. Fitness, Founder of the MANIA® Convention, sits on the canfitpro Advisory Panel and the Gold’s Gym Think Tank and was a founding board member for the Women In Fitness Association (WIFA). Recently nominated for the IDEA Fitness Leader of the Year Award, Kooperman won the Most Innovating Fitness Pro by FIT-C (Fitness Industry Technology Council). Sara is the best-selling author of FIT FOR BUSINESS, an inductee into the National Fitness Hall of Fame, an Illinois State Businesswoman of the Year, an esteemed panelist for multiple Webinars & Podcasts, and sits on the ACSM Communication & Public Information Committee.
Atlanta Becomes Aqua-Lanta This July!
This summer, Atlanta becomes Aqua-Lanta starting July 25th—and you’re invited to make waves SCW! With over 20 aqua fitness sessions led by industry icons, Atlanta Mania® turns the pool into your classroom, your stage, and your playground.
Whether you’re all about deep water, choreography, strength, or senior fitness, this is your chance to dive in, level up, and soak in everything fresh in aquatic training.
Why Aqua Instructors Deserve the Spotlight
You’re a different breed—the pool is your second home. Take advantage of the camaraderie and connection that only Atlanta Mania® aqua sessions can offer. Innovative techniques, expert advice, and fresh programs to keep your pool packed and your participants healthy.
A Splash of Sessions You Can’t Miss
“Aqua Intervals” with Billie Wartenberg
Alternate bursts of effort with recovery using water’s natural resistance to torch calories, sculpt muscle, and keep joints happy. Dive into this total-body training that’s anything but basic.“Aquatic Strength Training” with Irene PluimMentz, PT
Debunk the myth—show your participants they CAN build muscle and improve functionality through aquatic exercise.“AQUAHOLIC” with Melissa Layne, MEd
Fresh choreography using only body weight for resistance and turbulence. Enjoy easy-to-follow breakdowns that suit all ages and fitness levels, while harnessing the power of musical phrasing.“Water Running” with Yury Rockit
Water-based running techniques, fostering better land movement adaptations. Enhance efficiency, mindful form, muscle activation, and breathing, all while minimizing joint stress.“Ageless Aqua” with Tani Haggard & Billie Wartenberg
Dive into six 64-count choreography blocks that flow seamlessly for active agers. These routines integrate balance, mobility, and dexterity, while neuroplasticity games make waves in cognitive health.“LaBlast® Splash: Buoyant Ballroom Blitz” with Louis van Amstel
LaBlast® Splash is an aqua dance fitness program created by “Dancing with the Stars” pro, Louis van Amstel. Experience a diverse mix of famous ballroom dances set to your favorite music in the water.

Don’t Just Dip a Toe—Dive In!
Aqua becomes the center of attention at Atlanta Mania®—and this is your moment to shine. Register now at scwfit.com/atlanta
Aquatic HIIT for Older Women
By Billy C.L. So, PhD
Recent public health guidelines emphasize the importance of high-intensity interval training (HIIT) as an effective strategy for improving cardiometabolic health, particularly among older adults. While land-based HIIT (L-HIIT) has gained popularity, it may not be the best fit for everyone, especially elderly individuals struggling with deconditioning and joint issues. This is where aquatic high-intensity interval training (AHIIT) comes into play, leveraging the unique properties of water to provide a safer and more effective exercise option.
One of the standout forms of AHIIT is deep-water running (AHIIT-DWR), which uses flotation devices to allow seniors to engage in high-intensity workouts without the stress of weight-bearing exercises. This can significantly enhance exercise compliance among older adults who might otherwise be hesitant to participate in more strenuous physical activities.
The buoyancy of water reduces the impact on joints, making it easier for seniors to maintain a consistent exercise routine. As we age, maintaining aerobic capacity becomes crucial for overall health, especially for older women who often face heightened health risks, including cardiovascular disease and metabolic disorders. Engaging in higher-intensity training is essential for mitigating these risks, and incorporating AHIIT into exercise regimens can provide older adults with the necessary intensity to achieve these benefits.
Our study, published in the November 2024 issue of Medicine & Science in Sports & Exercise®, sought to address this. We asked 70 inactive elderly women to participate in a randomized controlled trial comparing AHIIT-DWR and LHIIT over eight weeks. Participants were carefully screened and assigned to one of the two groups (AHIIT-DWR and LHIIT, respectively), both engaging in 30-minute sessions twice a week that included warm-ups, HIIT intervals and cool-downs. The AHIIT-DWR group focused on two-minute running intervals at 80% of heart rate reserve (HRR), whereas the LHIIT group utilized treadmill running.
Both groups showed significant improvements in cardiorespiratory fitness, with AHIIT-DWR participants experiencing greater enhancements in relative VO2. Furthermore, our results indicate that both groups had reductions in triglyceride levels, underscoring the effectiveness of both training modalities in promoting cardiometabolic health. Interestingly, no significant differences in enjoyment or self-efficacy were reported between the two groups, indicating that both AHIIT-DWR and LHIIT resonate well with participants.
It was surprising that equal participation rates were noted for both interventions, highlighting their potential for long-term engagement in physical activity. While preparing to go to a pool may seem more difficult than getting ready for a run, the high adherence could be attributed to the availability of reliable public transportation in the area, making access to the pool more convenient for participants.
AHIIT-DWR clearly stands out as a promising alternative to traditional HIIT for improving cardiometabolic health in inactive older individuals. Its unique benefits, combined with high levels of participant satisfaction, make it an invaluable option for healthcare professionals designing exercise programs. By incorporating AHIIT into fitness regimens, we can help older adults not only improve their physical health but also enhance their quality of life, proving that age need not be a barrier to staying active and healthy.
About the Author: Billy C.L. So, PhD
Billy C.L. So, PhD, is an assistant professor in the Department of Rehabilitation Sciences at the Hong Kong Polytechnic University. With a keen focus on aquatic exercises, his research explores their impact on health and biomechanics. He serves as secretary of the International Organisation of Aquatic Physiotherapists (IOAPT) and as chairperson of the Hong Kong Physiotherapy Association Aquatic Physiotherapy Specialty Group. He is committed to enhancing the well-being of individuals through evidence-based practices.
This is the No. 1 Sport to Live Longer
By A. Pawkowski
Regular exercise is a key part of living longer — it not only keeps the body fit, but lowers the risk of heart disease, helps prevent cancer and slows brain aging.
Any physical activity that replaces sedentary time is good for health, but which sport adds the most years to life expectancy?
For Dan Buettner, a journalist who studies longevity in the “Blue Zones” — places around the world where he’s found people live extraordinarily healthy long lives — the answer is pickleball.
“You want to live longer? Pick up one of these,” he said in a post on Instagram this week, holding up a pickleball racquet.
The popular sport has been described as a combination of tennis, badminton and pingpong.
Buettner pointed to research that found racquet sports like pickleball appear to add the most years to life expectancy.
Tennis players, for example, live almost 10 years longer than people who are sedentary — the biggest life expectancy boost linked with a sport, a study published in Mayo Clinic Proceedings found.
Tennis beat soccer, cycling, swimming and jogging when it came to living longer, though researchers don’t know if it actually caused the longevity boost, or whether people who play tennis are already fit and lead a healthy lifestyle.
Tennis offers a “well-rounded combination of physical, mental and social advantages” that contribute to a long, healthy life, Dr. Elan Goldwaser, a sports medicine physician at Columbia University Irving Medical Center in New York, previously told TODAY.com.
It works the entire body, is good for the heart, and boosts mental health because it’s social and often played outside, he noted.
Pickleball Benefits
The Mayo Clinic study didn’t look at pickleball specifically, but Goldwaser said many of the benefits apply to pickleball as well, though it’s not as challenging and doesn’t require the same aerobic intensity as tennis since the court is smaller.
But for Buettner, pickleball was tops.
“Why? It’s a racquet sport, but because it’s also easy to learn and it’s consummately social,” he said.
“You can’t help but meet people when you get on the pickleball court. It’s regular. It’s something you can do every day. It’s something that’s available to just about anybody for very cheap.”
Pickleball has exploded in popularity in the U.S. and has been described as “the fastest-growing sport in America,” according to USA Pickleball, the national governing body for the sport.
More than 13 million people play pickleball in the U.S., with experts calling it an “approachable sport” that improves agility, muscular endurance and hand-eye coordination. It’s low impact on the knees and joints, while helping players get a good aerobic workout and burn calories.
Players say it’s both beginner friendly and quick-moving for people who are advanced.
It’s also become an “obsession” for some, with one woman describing her husband as “addicted” to the sport.
“It’s just sort of an easy, accessible, fun, lighthearted sport to play, and you can play it at any age,” TODAY’s Savannah Guthrie said when she and the other anchors got together to play pickleball.
Why Liquid Stars Are the Future of Aquatic Fitness
There’s a new star rising in the world of aqua fitness—and it’s making serious waves. Introducing Liquid Stars from Indigo Aquatics—a brilliantly simple yet wildly effective tool that’s changing how instructors teach and how participants move in the water.
What Are Liquid Stars?
These soft, buoyant, star-shaped wonders are more than just eye-catching—they’re functional, versatile, and incredibly fun to use. Designed for all ages and fitness levels, Liquid Stars float effortlessly while offering light resistance, giving instructors a fresh, creative way to build mobility, strength, stability, and balance into every workout.
They’re compact. They’re colorful. And they’re completely transformative.
Programs That Sparkle
Indigo Aquatics doesn’t just hand you the star—they give you the entire sky. Their Liquid Star programming combines the best of functional training, mobility, and play. Whether you’re teaching seniors, beginners, or advanced athletes, there’s a Liquid Star format that fits.
Here’s what’s making waves:
Liquid Star Toning – A sculpting series that targets arms, shoulders, core, and glutes using controlled movements and dynamic range of motion.
Liquid Star Balance & Core – Ideal for active agers or anyone recovering from injury. Gentle yet challenging.
Liquid Star Fusion – A blend of yoga, Pilates, and aqua stretching that delivers mindfulness and muscle tone in equal measure.
Liquid Star Games & Group Drills – Perfect for energizing group classes with partner work, relays, and team-based movement patterns.
Lightweight and easy to transport
Engages all demographics—from kids to older adults
Allows full creativity in choreography
Adds a layer of joy, challenge, and playfulness to every session
And most importantly—Liquid Stars keep participants coming back. Classes feel fresh, inclusive, and full of energy.
Learn to Lead with Liquid Stars
Through the ISAF online learning platform, Indigo Aquatics offers structured training so instructors can become Liquid Star experts. You’ll get programming tips, safety protocols, movement libraries, and guidance on how to build classes that shine.
Ready to Light Up Your Pool?
With Liquid Stars, your aqua classes won’t just float—they’ll glow. Add this innovative tool to your aquatic arsenal and turn everyday water workouts into unforgettable fitness experiences.
Explore the Liquid Star and training programs at:
www.indigoaquatics.com
Looking To Hire? FREE Job Board
In Need of Teachers, Trainers, Directors, or Managers?
SCW’s NEW FREE JOB BOARD is supporting the industry’s need for qualified fitness pros.
Best of all there is NO COST to you. We will post your openings in all three of our monthly e-newsletters: Spotlite, Health & Fitness Business News, and Tidal Waves which are emailed out to tens of thousands of fitness professionals teaching and training in all formats along with managers and directors at all fitness facilities: big box, gyms, boutique, studios, not for profits and independent centers.
We’re always looking for great content highlighting the newest things in the world of aquatic fitness. Please submit your article directly to [email protected] for immediate consideration!
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SCW Fitness & AEA Team Up!