Learn more ‘What Makes Aqua Jogging A Great Workout?’ One of the most popular sports in the country is running. It is, however, a high-impact activity that can result in typical lower-body injuries.
While going for a run on a daily basis is still beneficial, you could also gain by mixing up your fitness routine. A single answer? Water jogging
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What Is Aqua Jogging?
Aqua jogging, a novel hybrid of running and swimming, can help you retain your cardiovascular fitness and running technique while lessening the negative effects of road running.
Aqua jogging, often referred to as deep water running, is a year-round activity that may be done both indoors and outdoors depending on the season. You may practice aqua jogging in a class, by doing laps in the water, or by running while stationary.
Who is aqua jogging best suited for? Just about everyone.
Older Adults
The baby boomer generation may find the activity particularly appealing as a way to maintain cardiovascular endurance while having minimal negative effects on joints. Aqua jogging has been shown to improve blood pressure, body composition, and explosive strength when done twice a week.
Injured Runners
It’s a terrific choice for runners as well, especially for those who need a low-impact exercise because of an injury. It has been demonstrated that swimming-based workouts can aid in the recovery of new muscle fibers after an injury. 3 You can keep moving while you recover by swimming jogging.
Pregnant Women
Pregnant women can also benefit from the safety and low-impact of water aerobics, including aqua jogging. According to one study, women who engaged in water aerobics were less likely to request painkillers while giving birth. 4
Professional Runners
When injured or as a complement to their rigorous training schedules, many elite runners incorporate water jogging into their routine. For up to eight weeks, several top athletes who trained in the water continued to lose little to no aerobic capacity. 5
Beginner runners who are hesitant to run on the streets right away but want to get accustomed to the motion, action, and duration of running should start with a combination of aqua jogging and land running.
Health Benefits You Should Know
Aqua jogging can help you build stronger muscles, improve posture and form, and increase your cardiovascular strength in addition to reducing joint friction.
Low Impact Exercise
Exercises in water reduce the impact of striking hard surfaces like concrete or asphalt. The likelihood of a body injury can be decreased thanks to the decreased stress on joints. 6
Builds Strength
Water is thick, which increases the activity’s resistance. The Arthritis Foundation claims that water offers 12 times the resistance of air, which can aid in muscular development, strength training, and toning. You have to exert more effort and, therefore, burn more calories while building muscle because water is denser and more difficult to maneuver through.
Your Pace Doesn’t Matter
Hyper-concentrating on the requirements of a training regimen, such as your pace, duration, or performance outcome, can raise the risk of poor mental health. 7 But in water, everyone exerts themselves equally and against the same force, so there is no incentive to go faster.
May Assist In Weight Management
Aqua jogging, like regular running, burns calories and fat while providing resistance training, aerobic activity, and weight loss support.
The Equipment You’ll Need
While it may seem strange to put on swimming goggles instead of lace up running shoes, aqua jogging has its own special set of fitness equipment that is meant to help you succeed.
You may use a variety of tools to improve your aqua jogging sessions in the water.
Beginners should initially concentrate on the fundamentals, which include using an athletic swimsuit, swimming goggles, and frequently a swim cap.
Once you grow accustomed to the action, belts fit properly. You may focus on posture and mobility while maintaining your head floating by using them to enhance buoyancy while in the water by clipping them around your waist.
Water weights are another option for experienced aqua joggers who want more resistance.
Sample Workout
Here are a few exercises to get you started if you’re ready to try switching the road for the pool.
Warm-Up
In the water, move about while sprinting or walking for 5–10 minutes. This will help you warm up your muscles and find a new center of balance in the water.
Intervals
Depending on your ability level and the length of your training program, repeat the following 2–4 times. Any movement may be made more intense by including water weights.
- 1-minute of a cadence run (starting at a slow cadence and gradually increasing over the course of the minute)
- 8 sets of 5-second sprints, with 15 seconds of recovery in between each sprint
- 1-minute of water walking
- 1-minute of a cadence run
- 5 sets of 30-second hard cross country running (a hard effort of the legs, traveling forward and backward in the water), with 30 seconds of recovery in between each set
- 1-minute of a cadence run
- 6-8 sets of 10-second high knees, with 15 seconds of recovery jogging in between each set
- 1-minute of a cadence run
- 1-minute of water walking
- 1-minute of a cadence run
Cool-Down
In the water, move around lightly for 5–10 minutes while walking or running in a similar fashion to how you warmed up.
