New swim program offers effective way to increase aerobic activity Published Aug. 6, 2013 By Airman 1st Class Ariel Tumlinson 355th Fighter Wing Public Affairs DAVIS-MONTHAN AIR FORCE BASE, Ariz. -- A new class being offered to base members here gives people the chance to improve their fitness through a different kind of workout. High Intensity Interval Training, or HIIT, is an effective way to increase aerobic capacity. The new class uses swimming to help improve fitness dexterity. "It's a non-impact, no load bearing activity," said David Friederich, health fitness specialist. "This class is very beneficial to anyone with shin splints, an ankle or knee issue, or anyone that has problems with their running." The class is held at the Benko Gym Thursdays at 4 p.m. While it is particularly helpful for those that are injured, the class can also be fun for anyone that is looking for a different type of cardio workout, Friederich said. "It's good exercise; I love to swim," said Airman 1st Class Marya Hinds, 214th Reconnaissance Group. "My arms are stronger so it's easier to do push-ups and my legs are stronger so it's a lot easier to run." Participants perform a minimum of 10 sets of high intensity freestyle swimming down one length of the pool followed by a recovery walk back through the water. The class takes between 20 and 30 minutes depending on the conditioning of the swimmer. Members of all swimming skill levels are welcome to attend the class. "We can accommodate all skill levels," Friederich said. "Being a bad swimmer isn't really a good excuse. The worse swimmer you are, the better workout you're going to get."