Aquajogger Water Fitness

A Water Running Workout

Water running, also called aqua jogging or water jogging, offers many health benefits for many people.  According to Aquajogger water fitness products, more than 2.2 millions Americans have started deep water running.  These enthusiasts have discovered the benefits gained from exercising in water.  Aquajogging has been used by professional athletes, the elderly, the injured, and the overweight, and pregnant women alike.  Water running has been used as a means of exercise when other exercise options are just not possible.  When injuries, excess weight, surgeries, orthopedic conditions, back ailments, pregnancy, or arthritis stop people from getting the exercise they need, aquajogging and other water exercise is a viable solution.

For athletes, aquajogging can be used as an alternative workout for anyone who wants to add mileage to their current running program without adding the impact or stress of running on land.  It can also serve as a backup plan on those cold, nasty days when you don't want to go outside or are tired of the treadmill.  Aqua jogging can also be incorporated into an athlete's training plan as a means of recovery after a hard workout.  Kate Major, a top Ironman athlete, regularly used aqua jogging in her training. In addition to her land-based running, she has been quoted saying "I also do a couple of water runs a week. That helps, especially on your big mileage weeks when you don't want to go out pounding your legs all day. The water runs help my muscle tissue to recover."  Mary Decker-Slaney, an Olympic runner, used water running extensively prior to setting a world record in the 2,000 meters event.  She was in the pool a full month and only completed one land workout prior this feat. Even sprinters like Carl Lewis have used aquajogging in their training regimen.

Aqua jogging has also been used extensively by injured athletes as a form of rehabilitation.  Many injuries will not allow an athlete to run on a hard surface.  Because the runner is suspended in water and the feet do not touch the bottom of the pool, the exercise is considered no-impact.   Most injuries require complete rest for adequate recovery.  Injured athletes are faced with the dilemma of losing fitness when recovering from an injury. They may become impatient and decide to return to training too soon.  However, by using aqua jogging, an athlete can simulate land-based training in the water.  Most of these athletes can expect to return to their pre-injury fitness level quicker as a result of water running.  With aquajogging, you get all the effects and benefits of running without the stress on your bones, tendons and ligaments.
Like those with injuries, people with disabilities such as arthritis, Multiple Sclerosis (MS), and others can greatly benefit from aquajogging or other water exercise. Those with arthritis find it difficult and painful to move due to the stiffness of their joints.  The water environment allows these joints to move more freely.  MS is a devastating autoimmune disease that affects the central nervous system.  Aquajogging can help strengthen the weakened muscles and improve balance and flexibility. It also helps to increase overall stamina.   

Aqua jogging is also beneficial both during pregnancy and postpartum.  Exercise is beneficial to both woman and fetus because there is an increased supply of oxygen in the blood during exercise. However, some pregnant women find it difficult because they feel uncomfortable.  The buoyancy of the water will provide a nice relief from the extra body weight. These water workouts will not only help the mother get needed exercise, but it will also add to the health and development of the child.  Much like injured athletes, those who remain active during pregnancy will usually return to pre-pregnancy form and fitness soon after the baby arrives.  

Similar to expectant mothers, overweight or obese people may find it uncomfortable or even painful to exercise on land.  Carrying extra weight may cause added stress on feet, hips and legs.  Aqua jogging or other water exercises help to lessen this stress and make exercise more comfortable because the body is buoyant and the exercise is non-impact.  The water also adds the needed resistance for muscle strength and development. In addition, aquajogging allows a person to get their heart rate and respiratory rate up to a reasonable level in order to aid blood circulation and a healthy heart.

Most pools will allow a person to aqua jog during lap swimming hours.  Many pools are even creating special use lanes for water running and fitness.  Some pools will also allow aquajogging in the diving well areas since these are vacant a large portion of time.  Many pools also have specialized flotation vests or belts to use.  It is generally recommended that these belts be used to ensure proper running form.  In fact, running without a vest or belt makes it very difficult to maintain good form for a workout.  These vests or belts are made of a buoyant foam and come with an adjustable waist.  The buoyancy belt should fit snuggly so that your head and mouth stays above the water without tilting the head.  The water level should hit at shoulder height.  A belt or vest will also help to support your lower back to provide good posture for running.  

Once the vest or belt is secure, head to the deep end of the pool so that you are suspended in the water without your feet touching the bottom of the pool.  Look straight forward and not downward. Make sure you do not lean too far forward. Instead, concentrate on having a good posture with only a slight forward lean.  Mimic your land running form. Toes should not be pointed, but relaxed and flexible as in running. Focus on keeping a high leg turnover rate by driving the knees as in land running.  Aim for a turnover rate of 76 to 80 cycles per minute (cpm).  Due to water resistance, this would be equivalent to 88 to 90 cpm on land.  Swing your arms as you do on land and keep them close to the body.  Keep your hands closed. Do not cup or scull with the hands as this will tend to over exaggerate the upper body movement.  Also avoid any bobbing.  

In aqua jogging, just like land running, there are various options for workouts.  You should pre-plan a workout and goal for each training day before heading to the pool.  For instance, you can incorporate intervals, drills, strength building, tempo, or steady-state  efforts into your aqua jogging sessions.  There should also be sessions of low intensity used for recovery or endurance work.  Heart rate monitors can be used to help gage your workouts.  However, it should be kept in mind that due to the buoyancy of water, your heart rate will be anywhere from 10 to 15 beats per minute lower than it would be on land for the same level of effort.  In addition, a warm-up and cool-down period should be incorporated into the session just as a land-based workout.  Start by trying a 30 minute session before progressing to more advanced workouts.    

Progress to one of the following workouts:

1. Steady-state: 10 minute warm-up, then aquajog five to ten minutes steady at 75-80% effort.  This can be repeated three to four times with one minute of easy jogging between each.

2. Tempo: 10 minute warm-up, then do 5 x 1 minute at 80-85% effort with 30 seconds of easy jogging between each.  Then do 4 X 2 minutes at the same effort with 30 seconds of easy jogging between each five times.  Finally, a last set of 3 X 3 minutes each at 80-85% effort with 30 seconds of easy jogging between each.

3. Intervals: warm-up 10 minutes then try intervals of 10 X 2 minutes at 85% effort or 5 X 4 minutes at 75% effort.  These should be followed by easy jogging of equal recovery.

4. Strength: To build running strength, add a pair of shoes. Use either a clean old pair or footwear made specifically for the water . Shoes provide more resistance.  An elastic/tether cord (aquahitch) can also be attached to both the back of the floatation belt and pool to add more resistance or when space is limited. This tether increases resistance by pulling you back as you attempt to advance forward.  There are also aqua-specific hand weights on the market that can be used for additional resistance.     

5. Drills:  Use a variety of range of motion drills to increase your flexibility and stride length on land.  Try running with a longer stride, higher knees, and play around with stride rate (how fast or slow your legs go).

Aquajogging can offer many benefits to many people.  It can increase running and sport performance, help an injured person to rehabilitate, aid in weight loss, improve functioning  in those with disabilities, help expectant mothers, and increase quality of life.  Be sure to get a physician's approval before beginning aquajogging.  Then keep the sessions to no more than 45 minutes.  Have fun and be creative with your workouts.  Run with a partner or add music.  Enjoy your aquajogging experience!

About the Author

Personal trainer & professional triathlete Jolene Wilkinson is a Certified Chek Exercise Coach, holds a BS in psychology and physical education, and an MS in exercise science. She is a triathlon World Champion, competes for the Air Force, & is Utah's top female triathlete. For more information, you can visit pacificfit.net

AquaJogger Water Fitness Pool Exercise Foot Weights $26.99 Aquajogger Water Fitness and PoolExercising Foot WeightsGet in shape with Aquajogger pool exercise equipment! This set of foot weights is designed to be used with the popularAquajogger exercise program.Note: handweights and back support not included.

AquaJogger In-Pool Water Fitness Belt / Jr $19.99 AquaJogger Jr. (for ages 3 to 12) gives children the correct alignment for swimming, while increasing freedom of movement and water confidence.

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Aqua Jogger AP123 Shape belt Purple AquaJogger $70.11 People around the world are discovering water exercise and how a water fitness program can benefit their health and quality of life.The AquaJogger comfortably suspends you at shoulder level in deep water allowing you to breathe normally and move freely while performing a wide variety of water exercise.AquaJogger water exercise belts have taken pain and impact out of exercise since 1987.Whether you are looking to improve fitness lose weight excel at your sport rehabilitate from injury ease limitations of arthritis and other medical conditions or just have fun water exercise with AquaJogger is a great solution. The AquaJogger Shape Belt is ideal for women with wider waistlines or who are pregnant. The Shape water fitness belt is longer on the sides and shorter in the arch to distribute buoyancy evenly. The AquaJogger Shape Belt features resilient closed cell foam that won t absorb water dries quickly and resists chlorine damage. Patented contoured design supports and strengthens the lower back. The soft flexible foam narrows at the waist for comfort and freedom of movement. The Aqua Jogger water fitness belt is easytooperate thanks to a quickrelease buck that ensures a hasslefree fit. The customwoven elastic belt comfortably moves with every breath and adjusts to fit your waist. The AquaJogger design tones the abdominal muscles without doing a single situp due to the continual use of the abdominal muscles to maintain correct posture. To accommodate different body shapes the water fitness belt can be worn upside down or with the foam in front of the body. Not only is this Aqua Jogger water fitness belt soft durable and comfortable but is also made in the USA. A FREE Getting Started video and Water Workout guide is included.

AquaJogger Take It To The Water DVD $15.75 1 hour water-running video for sports conditioning and recovery to be used in conjunction with AquaJogger products. Size: One Size Gender: Unisex

Aqua Jogger AP130 ActiveBells Triangular Blue AquaJogger $42.32 People around the world are discovering water exercise and how a water fitness program can benefit their health and quality of life.The AquaJogger comfortably suspends you at shoulder level in deep water allowing you to breathe normally and move freely while performing a wide variety of water exercise.AquaJogger water exercise belts have taken pain and impact out of exercise since 1987.Whether you are looking to improve fitness lose weight excel at your sport rehabilitate from injury ease limitations of arthritis and other medical conditions or just have fun water exercise with AquaJogger is a great solution. Most economical model. Contoured styling. Excellent lower back support. Nonstretch nylon belt. Includes Workout Guide. Weight: 2 lbs

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Aqua Jogger AP455 Womens Fit Kit Blue AquaJogger $129.78 People around the world are discovering water exercise and how a water fitness program can benefit their health and quality of life.The AquaJogger comfortably suspends you at shoulder level in deep water allowing you to breathe normally and move freely while performing a wide variety of water exercise.AquaJogger water exercise belts have taken pain and impact out of exercise since 1987.Whether you are looking to improve fitness lose weight excel at your sport rehabilitate from injury ease limitations of arthritis and other medical conditions or just have fun water exercise with AquaJogger is a great solution. Includes everything you need to get started with water fitness. Classic Buoyancy Belt Core strengthening and vertical lift DeltaBells Hand gear provides an upper body workout AquaRunners RX Foot gear for a lower body workout Getting Started video With exercises and equipment tips Water Workout Guide Featuring top exercises

Aqua Jogger AP460 Mens Fit Kit Blue AquaJogger $140.31 People around the world are discovering water exercise and how a water fitness program can benefit their health and quality of life.The AquaJogger comfortably suspends you at shoulder level in deep water allowing you to breathe normally and move freely while performing a wide variety of water exercise.AquaJogger water exercise belts have taken pain and impact out of exercise since 1987.Whether you are looking to improve fitness lose weight excel at your sport rehabilitate from injury ease limitations of arthritis and other medical conditions or just have fun water exercise with AquaJogger is a great solution. Includes everything you need to get started with water fitness. Pro Buoyancy Belt Core strengthening and vertical lift DeltaBells Hand gear provides an upper body workout AquaRunners RX Foot gear for a lower body workout Getting Started video With exercises and equipment tips Water Workout Guide Featuring top exercises

Aqua Jogger AP118 AquaFit Pro Barbells Round White AquaJogger $48.82 People around the world are discovering water exercise and how a water fitness program can benefit their health and quality of life.The AquaJogger comfortably suspends you at shoulder level in deep water allowing you to breathe normally and move freely while performing a wide variety of water exercise.AquaJogger water exercise belts have taken pain and impact out of exercise since 1987.Whether you are looking to improve fitness lose weight excel at your sport rehabilitate from injury ease limitations of arthritis and other medical conditions or just have fun water exercise with AquaJogger is a great solution. The AquaFit Pro Bells from AquaJogger are heavy resistance. The Medium resistance hand held AquaFit Bells tone strengthen and support your upper body. This is part of Aqua Jogger s water fitness equipment collection. The AquaFit Pro Bells have twice the resistance of the standard AquaFit Bells and quality construction. They feature a soft padded grip and also include a workout guide.

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AquaJogger PRO Belt Male $45.74 30% more buoyant than the AquaJogger Classic.Higher arch engages core muscle group.Ideal for men with average body types.AquaJogger Buoyancy Belts include a getting started video, water workout guide, and 48 adjustable elastic belt. Size: One Size Gender: Male

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AquaJogger CLASSIC Belt Female Purple $39 The original AquaJogger and our best-seller.Great all-around belt for most average body types.Patented arch design engages core muscles.AquaJogger Buoyancy Belts include a getting started video, water workout guide, and 48 adjustable elastic belt. Size: One Size Color: Purple Gender: Female

AquaJogger CLASSIC Belt Female Blue $39 The original AquaJogger and our best-seller.Great all-around belt for most average body types.Patented arch design engages core muscles.AquaJogger Buoyancy Belts include a getting started video, water workout guide, and 48 adjustable elastic belt. Size: One Size Color: Blue Gender: Female

AquaJogger PRO PLUS Belt Male $47.99 50% more buoyant than the AquaJogger Classic.Perfect for men with low body fat.Preferred by male athletes and sinkers.AquaJogger Buoyancy Belts include a getting started video, water workout guide, and 48 adjustable elastic belt. Size: One Size Gender: Male

AquaJogger Fit In-Pool Water Fitness Belt / Womens -( AP77 , Excel Sports Science ) $39.99 Exclusively designed for women with short waists or petite body types; Contoured to better fit, comfort and support; Streamlined design for a womans contoured shape; Soft, flexible premium EVA foam; Includes a FREE 23-minute "Getting Started" video

AquaJogger In-Pool Water Fitness Belt Classic / Mens -( AP1 , Excel Sports Science ) $39.99 An original best seller; Designed for individuals with average body shapes, Patented designfor lower back support, Soft, flexible premium EVA foam, Includes "Getting Started Video!"

AQUAJOGGER MENS AQUA FITNESS START-UP KIT $114.99 Mens Fitness KitComplete system for a total body workout at a great price. NEW Fitness System Includes:Pro Buoyancy BeltAquaRunners RXDeltaBells"Getting Started Video"Workout GuideEverything you need for for a great total body workout!

AquaJogger Delta Bells Blue $22.69 Medium resistance.Ideal for beginning to intermediate fitness levels.Best-seller. Size: One Size Color: Blue Gender: Unisex

AQUAJOGGER WOMENS AQUA FITNESS START-UP KIT $114.99 Womens Fitness KitExclusively designed for women with short waists or petite body types. Contoured to better fit, comfort and support. Streamlined design for a womans contoured shapeSoft, flexible premium EVA foamPro Buoyancy BeltAquaRunners RXDeltaBells"Getting Started Video"Workout GuideEverything you need for for a great total body workout!

AquaJogger X-Cuffs $20.24 Cuffs for ankles or arms.Use with AquaRunners RX for ultimate resistance.Elastic closures.Can be used in deep or shallow water. Size: One Size Gender: Unisex

AquaJogger Sqoodle 3 x 48 $18.74 More buoyancy and resistance than standard water noodles.Soft to the touch and does not irritate skin.Comfortable, durable and long lasting.Versatile design for a complete upper and lower body workout.Tear-proof and chlorine resistant.A fun toy for children of all ages. Size: One Size Gender: Unisex

AquaJogger Sqoodle 3 x 64 $22.69 More buoyancy and resistance than standard water noodles.Soft to the touch and does not irritate skin.Comfortable, durable and long lasting.Versatile design for a complete upper and lower body workout.Tear-proof and chlorine resistant.A fun toy for children of all ages. Size: One Size Gender: Unisex

AquaJogger Sqoodle 2 x 64 $13.49 More buoyancy and resistance than standard water noodles.Soft to the touch and does not irritate skin.Comfortable, durable and long lasting.Versatile design for a complete upper and lower body workout.Tear-proof and chlorine resistant.A fun toy for children of all ages. Size: One Size Gender: Unisex

AquaJogger SHAPE Belt Female Blue $39 Longer sides distribute buoyancy more evenly.Lowered arch helps maintain easy vertical posture.Ideal for pregnancy, lower back pain, and full figures.AquaJogger Buoyancy Belts include a getting started video, water workout guide, and 48 adjustable elastic belt. Size: One Size Color: Blue Gender: Female

AquaJogger FIT Belt Female Blue $39 Designed for petite, athletic, and short waisted women.Raised arch strengthens core muscles.Tapered sides for better fit, comfort, and support.AquaJogger Buoyancy Belts include a getting started video, water workout guide, and 48 adjustable elastic belt. Size: One Size Color: Blue Gender: Female

AquaJogger AquaHitch $8.99 Sturdy 5 foot elastic tether with plastic hook fasteners.Tethers AquaJogger to the poolside or a partner.Increases resistance and intensity while conserving pool space. Size: One Size Gender: Unisex

AquaJogger Replacement Belt 48 $8.99 Fits all AquaJogger belts.Standard length 48".Longer length 55".Junior length 36". Size: 48" Gender: Unisex

AquaJogger Replacement Belt 36 $8.99 Fits all AquaJogger belts.Standard length 48".Longer length 55".Junior length 36". Size: 36" Gender: Unisex

AquaJogger Replacement Belt 55 $8.99 Fits all AquaJogger belts.Standard length 48".Longer length 55".Junior length 36". Size: 55" Gender: Unisex

Aqua Jogger AP51 Complete Water Workout Video $15.75 1 hour video features 60 different exercises and latest techniques to be used in conjunction with AquaJogger products.

Aqua Jogger AP150 Thick and Short Sqoodle Blue $37.64 The noodle workout is the latest rage in water fitness and AquaJogger takes it to the next level with the Sqoodle. More buoyancy for more support and more resistance than other noodles. Size: 3 x 48 . Color: Blue. Made from the same high quality EVA foam as the AquaJogger. Soft to the touch and does not irritate skin. Closed cell foam is non absorbent and dries fast. Long lasting and durable. More buoyancy than other noodles. Versatile design for a full workout. A fun toy for children of all ages.

Water Aerobics for Fitness and Wellness $54.92 No Synopsis Available

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