LifeSurance.info – Jogging is a sport that is easy to do and has many benefits for the body. Besides being easy to do anytime, jogging can also be done in various conditions. Jogging in the water or popularly known as aqua jogging is the only way. What are the benefits of doing this activity? Check out the full explanation below.
Benefits of Aqua Jogging for Health
Aqua jogging or also known as deep water running (DWR) is a form of cardiovascular exercise. This sport is done with half the body submerged in the water, can be from the waist or chest. This technique can be done with or without tools. Initially, this exercise was intended for injury therapy. But this sport can also be done to overcome various other conditions. Here are some other benefits that you can get, including:
1. Strengthen muscles
While doing this activity, the upper body should be kept straight. This will work the muscles around the chest and abdomen. If you use additional weights, the arm muscles will also be trained. In addition, the lower body will also be trained because running in water is more difficult than running on land. This movement also affects the performance of the heart and blood circulation, and in the end, every organ of the body will feel the benefits.
2. Recovering injuries
Water has a good effect on muscles. The pressure in the water makes the muscles more comfortable when moving because it reduces the impact of the feet on the floor. This condition will reduce pain from injury and make muscles and nerves calmer. This sport is safe to do for those of you who have an ankle injury.
3. Maintain body temperature
Running in water keeps the body temperature equal and under control. Of course, this is different from running in the open, especially if the weather is hot.
Jogging in the water will have a calming effect because of the cool water effect, which relaxes the muscles and nerves in the body. Water pressure throughout the body also helps blood circulation more smoothly, normalizes heart rate, and increases oxygen throughout the body.
5. Safe for people with arthritis
Aqua jogging is categorized as a low-risk exercise because it is good for someone who suffers from arthritis or problems with the spine.
6. Help reduce weight
Water becomes a barrier when you’re running in it. This will force the body to move more vigorously and burn more calories. When more calories are burned, it is useful for those of you who are running a weight loss program.
Even so, there is no compulsion to move quickly in the pool, you can do it with a leisurely walk.
How to do Aqua Jogging
After knowing the various benefits described above, now is the time to know how to do it right.
Prepare equipment such as a swimsuit or wetsuit, swimming goggles, and a running belt to hold the body in place.
A running belt is not mandatory equipment. It’s just that if you feel uncomfortable in the water, this equipment can help maintain body balance.
When in the water
- Each session can be done for 30-45 minutes, it can be more or less. Depends on the endurance of each person’s body.
- Warm-up for 5-10 minutes. Run in place with your knees raised high to start.
- Do two or three sprints back and forth in the pool. Then reduce the speed to half.
- The balance between high and low speeds in a 1:1 ratio. If you sprint for 3 minutes, also jog at a low speed for 3 minutes.
- Cooling for 5 minutes.
- While exercising, imagine that you are jogging outdoors. Feel the movement of the body including the swinging of your arms as you run.
- If you want to get more speed, run in a pool that is deeper than your body. But can also run in lower pools.
- Pay attention to upper body postures such as the position of the head, hands, and chin. The arm position should swing 90 degrees like a pendulum.
- Due to more pressure, the body will tire more easily. So balance the exercise in the water with on land. That way, the body will get a balanced workout.
- For people with heart disease and high blood pressure, consult a doctor before doing this exercise.
- The key to effective aqua jogging is to keep your upper body straight and not leaning forward. Also, try to raise your knees higher than when running on land. This will help keep your body straight.
- To get more use of your hands, you can use a barbell. If you have any doubts about using it, consult a professional trainer before using it.
Running is a popular sport that is easy to do. Adding the element of water to your workout will add to its benefits as well. You can do aqua jogging alternating with regular jogging. Good luck!