Aqua jogging is a great way to engage in an aerobic workout in a completely safe buoyant environment. Water resistance and buoyancy are both excellent properties that make jogging fun and more efficient. The resistance water provides can be used to build up the strength of the muscles in the legs, abs and arms. Water also provides a sense of balance that is difficult to get while jogging on land, mainly because there is no need for your body to support its weight (well, most of it). The buoyancy of the water does that job for you. On the other hand, when you practice jogging on land, you must lift your entire body weight off the ground. This takes energy, uses more muscles, and requires more effort to stay balanced. I'm not saying this is a bad thing, but it is just not suitable for everyone. Not only does water take most of the load off your joints, but it also cushions the impact of your feet on the ground. In this post, I will discuss all you need to know about shallow-water jogging.
Aqua Jogging Benefits:
Aqua Jogging should be performed at about waist level to chest level depth pools. Before you begin jogging, it is best to warm up with walking on spot for about 5 minutes.
Stand high with feet together, facing forward. Put your hands by your sides, close to your body, and your elbows bent at about 100 degrees.
Alternately lift your knees high until they make a roughly 90-degree angle, and let your feet land directly below your knee by letting your toes touch the floor first. Slightly bend your legs after each landing. Swing your arms by your side and keep them closer to your body. Don't let your arms swing across your chest. Maintain a good posture. Your back should be straight, not curved or slumped. Keep the head up and eyes looking straight ahead. Do not let your body turn at all. Pay careful attention to your breathing. You should have a smooth, relaxed and steady pace.
Just like it is important to stretch and warm-up before, you should also cool-down after your jogging workout by performing low intensity movements to gradually lower your heartrate.
How Long Should I Jog For?
This depends on your age, weight, fitness level, and health condition. It also depends on how hard you're working and what your fitness aim is. As a general rule, you should jog at a pace that makes it hard to talk, but not so hard you have trouble breathing. If you're just starting a fitness program, you might want to start with shorter workouts and then progress gradually as you feel more confident.
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