During which phase should participants aim for a perceived exertion level of 3 to 5?

The endurance phase of an aquatic exercise program is intended to build cardiovascular fitness and muscular endurance. During this phase, participants should aim for a perceived exertion level of 3 to 5 on a scale from 1 to 10, where 1 is very light activity and 10 is maximal exertion. This level of perceived exertion indicates moderate to somewhat hard effort, which is optimal for improving endurance.

Participants engaging in this phase should feel challenged but still capable of maintaining the activity without reaching fatigue too quickly. This balance is crucial for maximizing the benefits of endurance training, enhancing stamina while minimizing the risk of injury or overexertion.

The warm-up phase typically involves lighter activities to prepare the body for more strenuous exercise, often leading to a perceived exertion level much lower than 3. The cool-down is similarly focused on gradual recovery, generally resulting in low exertion levels. The flexibility phase emphasizes stretching which would not align with the exertion levels aimed for in endurance training. Thus, the endurance phase is distinctly characterized by the moderate to somewhat hard effort reflected by the appropriate perceived exertion levels mentioned.