Aqua jogging workouts, also known as deep water jogging or pool running, are a form of low-impact exercise involving jogging or running in chest-deep water.
It has been around for a while, having existed since the 1970s.
Back then, aqua jogging exercises were primarily used by athletes rehabilitating from injury because they provided a low-impact way to get aerobic movement while reducing stress on the lower back and knee joints.
Rehabilitation aside, workouts are becoming increasingly popular for cardiovascular and muscular endurance training.
While it is generally considered safe, along with its benefits, some potential downsides are associated with this type of activity.
This article looks at what aqua jogging exercise entails, its potential benefits and drawbacks, and tips for those wanting to try it.
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Who does it suit?
Anyone can benefit from this type of workout. It’s a great option during hot weather and can be done all year round in a heated pool.
Being low-impact, it is popular with athletes who want to keep fit while recovering from injury.
It’s also an excellent option for anyone with preexisting conditions, such as arthritis or other chronic joint issues that prevent them from doing high-impact exercise.
And if you’re a runner, making aqua jogging exercises a regular part of your fitness program will enable you to improve your speed and endurance.
Aqua Jogging Overview
Aqua jogging exercise is a fun and effective workout done in a pool. It involves running or jogging in shoulder-height water with your mouth above the water line.
Workouts are easier on the joints than running on hard surfaces, making them a good alternative for people with joint pain or injuries.
The water provides resistance for faster cardiovascular and strength gains. Its natural buoyancy supports the exercisers’ weight, allowing them to move freely without suffering the jarring impact of land-based exercise, reducing the risk of injury.
Being a total-body workout, it tones muscles throughout the body.
With workouts simultaneously targeting the body’s major muscle groups, the calorie burn is high, resulting in weight loss over time.
How many calories will I burn?
The number of calories burned while doing aqua jogging workouts depends on the exerciser’s weight, metabolism, the effort expended, and the duration of the sessions.
Heavier individuals will burn more calories than lighter ones. The more intense and extended the sessions, the faster you will lose weight.
As a rough guide, a person who burns 8 calories a minute running on land will burn 11.5 calories per minute deep water jogging.
What other benefits can I experience?
Improved balance and coordination are among the other significant benefits of this type of workout, as you must coordinate your arm and leg movements to jog across the pool. This motion also improves core stability and helps to increase overall body awareness.
You can target specific muscle groups by incorporating different movements.
For example, running in place to increase cardio benefits or performing Squats and Lunges for more concentrated lower body strengthening and toning. As you push and pull your arms through the water, its resistance delivers an excellent upper body workout.
Exercising in water keeps the body cooler, helping prevent overheating in hot weather.
As well as physical coordination, aqua jogging can improve mental balance and clarity and impart a feeling of relaxation, with many participants saying they feel refreshed after a session.
Are there any negatives?
While aqua jogging exercises have many positives, there are some potential downsides.
Firstly, when pool running, the range of motion (ROM) is limited compared to running on land.
Using a water belt will help simulate your legs running on land more closely, but it does not perfectly replicate it.
However, it’s important to remember that regular aerobic exercise of any type is beneficial, so if you enjoy aqua jogging, it can still be an excellent form of physical activity.
Another common downside of pool running is potential boredom due to the continuous, repetitive movement of workouts and the environment and scenery staying the same.
To help prevent boredom, change the duration or intervals of your workouts and try new moves.
Listening to music or audiobooks will also add variety and keep you engaged.
Cross-training with other water workouts, such as swimming or water aerobics, may keep your training more engaging.
Perhaps the main drawback is that you will need access to a pool of other body of water. And you will need specialized equipment to get the most from your workouts.
Following is a list of the primary aqua jogging benefits and drawbacks for easy reference.
Aqua Jogging Benefits
- Low-impact
- Provides cardiovascular benefits by strengthening the heart and lungs
- Strengthens and tones the muscles
- Offers superior upper body benefits compared to land jogging
- Burns more calories than land jogging
- Enhances stamina and endurance
- Improves flexibility, balance, and coordination
- Improves agility
- Boosts blood flow
- An excellent cross-training choice for runners
- Workouts are versatile, enabling fast speeds in deeper water and slower speeds in shallower water
- Helps lower blood pressure
- Increases circulation throughout the body, which may ease joint pain
- Has a cooling effect on the body
Aqua Jogging Drawbacks
- Limited range of motion
- Potential for boredom
- Access to a suitable body of water is required
- Knowing how to swim is advisable for your safety
Proper Form
The proper form for pool running involves looking straight ahead with your body leaning forward slightly.
Your leg motion and hand positioning should be the same as when running on land, and your feet should not touch the bottom of the pool.
Lifting your knees high as you jog will help you remain vertical.
Equipment requirements
Other than a swimming costume, towel, and goggles (if desired), you will need water shoes and a flotation belt to get the most from deep water jogging.
Water shoes provide resistance, so you will burn more calories and tone up faster.
They also enhance grip, protect against slipping, and facilitate moving your feet through the water smoothly.
I like these ones from Vifuur. Suitable for men and women, they are comfortable, dry quickly, and come in 45 plain and patterned colors.
A flotation belt like this one will enable you to keep your body partially above the water vertically as you jog. Flotation belts are particularly useful for people new to aqua jogging, as without one, you will have to work a lot harder to stay upright.
Doing water jogging barefoot in shallow water is possible, but it will be less effective.
Final Thoughts on Aqua Jogging Exercise
Aqua jogging is a great way to get a whole body, muscle toning and strengthening workout, and improve cardiovascular conditioning.
Because the workouts are low-impact, the risk of injury for those limited by physical restrictions is greatly reduced.
It’s excellent for people who want to stay fit while recovering from an injury, and it’s just plain fun.
You may also like to check out these 10 pool noodle exercises that will get you into shape fast.
