Bring a change in your training routine with aqua jogging
Aqua jogging is an alternative form of jogging. It provides an excellent possibility to create a more variable training schedule. It is not only used therapeutically after injuries, but also as supplementary training. Aqua jogging may be described as running in water und is very similar to the common running movement.
The positive effects of aqua jogging
Aqua jogging has several advantages. The cardiovascular system as well as the whole musculature is trained. The buoyancy in water relieves the support and musculoskeletal systems, so that joints, ligaments and tendons are strained only very minimally. Additionally, due to water pressure the venous reflux improves and the muscle tone is reduced. Aqua jogging is applicable in many ways – you can exercise with intensive as well as extensive training methods and with continuous and interval components. In this way aqua jogging can be adjusted to any possible purpose and level of performance. After an exhausting workout or a long competition aqua jogging is often done as regenerative training.
The correct technique of aqua jogging
Aqua jogging should be done in a deep swimming pool. Stand with the buoyancy aid (a belt) in the swimming pool, the upper part of the body is slightly bent forward. Now start with the running movement together with the use of the arms. The way you move defines the degree of intensity – large steps in combination with high frequencies are more exhausting than small steps and few repetitions. Even with the right technique you will cover only a very short distance. So, you will often have the impression that you are not getting any place even if you put enormous effort into moving forward. With the following three different techniques you can change your workouts according to your needs.
Legs: The step movement is similar to slow running on shore. First, bend your knee slightly then extend it. Meanwhile the feet roll from heel to toe – just like the ordinary rolling movement ashore. Next, the leg is extended towards the ground while the other leg moves forward.
Arms: The converse hands to the moving legs are slightly opened. The angel between upper and lower arm should be around 90 degrees.
High knee running
Legs: Pull your legs alternating upwards until thighs and lower legs are angled up to 90 degrees. Arms are moved as described above.
Legs: Your legs, which are almost extended, are moved forwards and backwards.
Arms: Your extended arms also move forwards and backwards. Your hands are open, the fingers are extended. In general, the frequency is much lower than in the step movement.
Aqua jogging is suitable for everyone – for beginners and returners or professional athletes, who search for a suitable regenerating training, aqua jogging provides many advantages and a diversion from the sometimes dreary training plan.