Aqua jogging is the ultimate low-impact full-body workout
From improving your core strength to building muscle, aqua jogging is a great way to get fit. Here’s how to get started.
Aqua jogging is one of the few exercises that virtually anybody can do – it does not require any skill and is either no impact (training in deep water) or low impact (training in shallow water).
Fluid Running founder and chief executive Jennifer Conroyd says water is 800 times denser than air, so running against the resistance of the water gives you both a cardiovascular and muscular workout.
Benefits of aqua jogging
“It’s a full-body exercise, engaging legs, core and arms,” Jennifer says.
“Unlike running on land, where arms are swinging through air, the water resistance strengthens biceps, triceps and shoulder muscles.”
Wearing a flotation belt and running in deep water requires core strength to stay in the upright position, she adds.
“Running in the water increases circulation and flushes out any soreness while, at the same time, (delivering) a great workout,” Jennifer explains.
“It’s ideal to do any time, but especially when the weather is either extremely hot or extremely cold – and there is no chance of falling!”
Keen to give aqua jogging a go? Here’s how to get started:
Deep-water movements
Running
With a flotation belt around your waist, pull your shoulders back and engage your core.
Mimic land running with your arms and legs.
Keep your arms at a 90-degree angle and your legs underneath you, moving them backwards and forwards with a slight knee bend.
Cross country
Imagine mimicking cross-country skiing, except your arms are long and straight, and swinging in a pendulum motion with just a tiny bend in the elbow.
Keep your legs straight with a slight knee bend, and move them forwards and backwards in the opposite direction.
Cross runner
This combines running and cross country. Move your arms back and forth in a pendulum motion, with elbows at a 90-degree angle, while doing the cross-country ski motion with your legs.
Keep your legs straight with a slight bend, and move them forwards and backwards in the opposite direction – your feet should be flexed.
Timing
- Run for 2 minutes, followed by a 30-second slow jog.
- Do cross country and cross runner for 30 seconds each, with a 15-second rest in between.
- Repeat 5 times.
Shallow-water movements
Tricep dips
Sit on the side of the pool wall with your bum right at the edge and your legs in the water, with your feet touching the pool wall.
Put your arms by your sides with the palms facing down.
Slowly lower yourself into the water and then back out, and repeat.
Flutter kicks
In the pool, start by holding the side of the pool wall with your hands placed shoulder distance apart. Begin to kick your legs directly behind you as if you had scuba fins on your feet.
Kick quickly and try to keep your legs close to the surface of the water.
Butt kicks
Start by standing on the pool floor with your feet hip distance apart and shoulders back.
Kick your heel to your bum, then alternate with the opposite leg, bouncing when you land.
Your arms should be bent at a 90-degree angle, and swinging back and forth.
High knees
Start by standing on the pool floor with your feet hip distance apart and shoulders back.
Bring one knee up to your chest, then land on the ball of your foot and switch legs, bouncing as you land.
Your arms should be bent at a 90-degree angle, and swinging back and forth.
Timing
- At the wall, do three sets of 10 tricep dips, resting for 15 seconds in between.
- Do three sets of flutter kicks for 20 seconds each, with a 10-second rest in between.
- Complete 30 seconds of butt kicks, rest 15 seconds, then do 30 seconds of high knees.
- Repeat three times.
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