THE BENEFITS OF AQUA JOGGING

AT HOME WORKOUTS

Aqua jogging is a safe and total body workout for anyone looking to strengthen their entire body, post pregnancy/surgery, new to exercise and/or just want to have fun while working out! Other physical benefits include:

 

  • Increases Cardiovascular Endurance

  • Improves Agility 

  • Strengthens Core Muscles 

  • Low-impact on Joints

  • Aids in Weight Loss/Management 

  • Decreases Stress

  • Increases Flexibility & Range of Motion

  • Improves Balance & Coordination

 

Aqua jogging is the ideal workout for those suffering from any type of joint pain, since the buoyancy of the water creates a low-impact workout on all of the body’s joints. When the body is submerged to chest level, you’re alleviating close to 80% of body weight which decreases the load of impact to the ground. If you are fully suspended in deep water with a flotation belt, you are taking 100% of joint impact out, creating a completely impact free, total body workout. As always, aquatic fitness shoes are strongly recommended for all shallow water workouts, especially for those suffering from joint pain/issues.

 

Below is a sample workout you can do, starting at chest/armpit level in the water!

  • Workout can be done combining shallow & deep water with flotation belt attached properly

  • If you have swim experience you can straddle a noodle (bicycle-style) to travel from shallow to deep water and back.

  • Self pace and listen to your body, stay hydrated & use a pool clock or wall clock for timing.

  • Intervals are broken into 30 second segments, but can be done for shorter or longer periods depending on your physical fitness level.

  • Focus on FORM over speed, but try to maintain a steady tempo whether it’s slow, moderate or fast.

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30 seconds of March/High Knees to get hips/ankles warmed up.

30 seconds of Hamstring Curls while sweeping arms side-to-side.

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30 seconds of Tire Run Right Leg: Imagine standing next to a tire or inner tube on the pool floor. Aim to jog ‘in’ the center with your right leg, and then ‘out’ to the side with your left leg, touching down softly.

 

30 seconds of Tire Run Left Leg: Repeat the process above with your left leg. 

 

30 seconds of Tire Run: Both legs running in and out of a tire with your knees up.

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30 seconds of Tire Run Right Leg: Imagine standing next to a tire or inner tube on the pool floor. Aim to jog ‘in’ the center with your right leg, and then ‘out’ to the side with your left leg, touching down softly.

 

30 seconds of Tire Run Left Leg: Repeat the above with your left leg. 

 

30 seconds of Tire Run: Both legs running in and out of a tire with your knees up.

30 seconds Wide Leg Jog: While opening and closing your arms under the water, keep your shoulders down and focus on using your chest to compress and push the water forward, then use your shoulder blades to reverse and push/pull back.

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30 seconds Travel Jog Forward and Back: Eight counts forward and eight counts backward.

 

30 seconds Lateral Travel Side-to-Side: Eight counts left and eight counts right. 

 

30 seconds Square Run: Travel eight counts right, eight counts backward, eight counts left, and eight counts forward. 

 

30 seconds Square Run: Switch direction of square. 

 

30 seconds Stationary Sprint.

 

30 seconds Travel Jog Forward and Backward at an easy pace.

 

30 seconds Stationary Sprint.

 

30 seconds Lateral Travel Side-to-Side at an easy pace. 

 

30 seconds Stationary Sprint.

 

30 seconds Hamstring Curls while sweeping arms side-to-side.

30 seconds Alternating Ankle Reach: Stand in a wide stance with your arms out and resting on the water. Lift your left ankle up and bring your right hand under the water to tap it. Repeat with the other arm and leg.

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30 seconds Stationary Open and Close Legs: Try to stay in the semi-squat position — with your shoulders close to or under water and your feet parallel with toes pointing forward. Your feet should slide open and closed along the pool floor.

30 seconds Wide Leg Run: While opening and closing your arms under the water, keep your shoulders down and focus on using your chest to compress and push the water forward, then use your shoulder blades to reverse and push/pull back.

 

30 seconds Wide Leg Jog: Travel forward and backward using your arms to help push and pull. 

 

30 seconds Alternating Soccer Kicks With Parallel Arms Front and Back: Pretend you’re kicking a soccer ball under the water. As you kick one leg forward, pull your arms back. 

30 seconds Travel Jog Forward and Backward With Arms Overhead. 

 

30 seconds Alternating Soccer Kicks With Parallel Arms Front and Back: Pretend you’re kicking a soccer ball under the water. As you kick one leg forward, pull your arms back. 

 

30 seconds Final Sprint. 

 

30 seconds March/High Knees

30 seconds Hamstring Stretch: Extend leg forward, and then point and flex ankle. Repeat with the other leg.

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30 seconds Quad Stretch: Hold foot behind body, or just let leg float with a bent knee. Repeat with the other leg. 

 

30 seconds Slowly Walk in Big Figure 8

 

30 seconds Figure 8 With Right Leg: Open and close the hip while making a Figure 8 with your kneecap. 

 

30 seconds Figure 8 With Left Leg: Open and close the hip while making a Figure 8 with your kneecap. 

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If you have access to a pool right now, why not try one of our four audio workouts? It's like having Jenni Lynn and Chris right there with you while you exercise!