Whether it is the heat of summer and you're looking for a cool alternative to running or you've been injured and want to keep in shape or you just want to add a new element to your running routine, water jogging can help. The basic idea is that you are running, suspended in water, so you use all the same muscles as running, but without the impact and wear 'n tear on your body. You can get started water jogging in 5 easy steps. Here they are:
Difficulty: Easy
Time Required: 30 min
Here's How:
- Warm Up: Get in the water and swim (or tread water) for 2-3 minutes to get your body warmed up.
- Laps: In deep water, where you cannot touch, simulate running with your flotation device worn as instructed. Think about your form. As in running, you should not be leaning forward much or be hunched over. Keep your shoulders back and your head and eyes looking toward the horizon. Do laps this way for 10 min.
- Sprints: Continue doing laps as before, but make your motions bigger. Kick your feet up to your buttocks on the back swing. Extend your leg forward as far as you can to the front. Swing your arms bigger, but keep the movement forward and back and not diagonally or side-to-side. Do laps this way for 5 min.
- Laps (Part 2): Return to doing laps as you did in step 2. Remember to concentrate on your form. Do laps this way for 10 more min.
- Cool Down: Take off your flotation device and swim comfortably for 2-3 minutes to cool down.
Tips:
- Use the book or video accompanying your flotation device to find new ways to use water resistance to add to your workouts.
- Remember not to bend over or slump; remain nearly straight in the water.
What You Need:
- AquaJogger or something like it
- pool, lake, or other water arena
- waterproof stopwatch
