The AquaJogger is a buoyancy belt used to promote normal breathing, correct posture and lower back support while suspending the body at shoulder level in deep water. The buoyancy belt can be used with additional AquaJogger products to perform aquatic therapy, rehabilitation, athletic training and water exercise. Those products include DeltaBells, Web Pro Gloves and AquaRunnersRx. According to AquaJoggers, almost any traditional, land-based exercise can be performed in water.
Correct Body Alignment
According to the AquaJogger website, to perform water exercises safely and effectively, you must use correct body alignment. Keep your head straight up and your chest lifted and lean back slightly while performing a small flutter kick to prevent hunching over. Keep your shoulders directly above the hips while tightening your abdominal muscles to protect against back strain. Perform a pelvic tilt by squeezing the buttocks together and tucking them under.
Low-Intensity Workout for Beginners
The AquaJogger website lists a sample low-intensity workout for uninjured exercisers. Following a warm-up, exercises entail 20 to 40 minutes of steady-paced, deep-water walking or running. AquaJogger states that breathing should be moderate, allowing exercisers to hold a conversation. Perform the workout three to four times per week and follow each workout with a cool-down. Beginners should continue this workout for four to six weeks to help build endurance before progressing to higher-intensity workouts.
Leg Exercises
AquaJogger lists straight-leg toe touches, rock climbing, opening and closing the legs and tire running as leg exercises. Others include sit kicks, cross-country skiing, walking and running. According to the AquaRunning website, other leg exercises that can be performed while using an AquaJogger include high knees, butt kicks, jumping jacks, butterflies, hill running, sprints and side-stepping back pedals.
Abdominal and Arm Exercises
Abdominal exercises that can be performed while wearing the AquaJogger buoyancy belt include the jack knife, double-knee crunch, cross-over crunch, double-knee tuck, diamond lift and oblique twist. Arm exercises include the sweep in, breast stroke, bicycle, punch out, punch down, scoop under, curls, cross-country ski and front and back touches, according to the AquaJogger website.
Potential Calorie Burn
According to the Aquatic Exercise Association, the number of calories burned while performing water exercises depends on several factors, including water depth, movement speed, the individual's limb length and the amount of force applied against the water, humidity and water and air temperature. Considering those factors, the Association states that individuals can burn 400 to 500 calories per hour, depending on the exerciser's motivation and physical effort.
Benefits
Water exercises can promote improved cardiac function, lower blood pressure, increased circulation, stress reduction and aerobic and anaerobic conditioning. According to the Aquarunning website, other benefits include weight loss, reduced risk of injury, flexibility improvement, improved running performance, increased lean mass and muscle definition, impact-free workout environment and reduced joint stress.
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