Sample Class: Aqua Jogging

by Sarah Schrenk, MS on Feb 01, 2013

Class Take-Out

Simplify moves, and challenge the cardiovascular system.

Do your water fitness participants need a change? Mix up your normal routine with a jogging class. Take away the choreography and focus on speed or power intervals. Teach this class in a mixture of shallow and deep water. Modify as needed for participant ability or available pool depth.

To encourage people to move mindfully, emphasize the following points:

  • Maintain full range of motion in the ankles, knees and hips.

  • Keep intensity high by adding arm movements.

  • Land on the balls of the feet in shallow water and roll onto the heels, making full contact with the pool bottom.

  • When performing intervals from the rebound position, push off the pool bottom and try to elevate the midsection out of the water. Eliminate impact when in neutral.

Aqua Jogging Details

TOTAL TIME: 45–50 minutes

GOAL/EMPHASIS: cardiovascular conditioning against water resistance

EQUIPMENT NEEDED: Use a water jogger belt if in deep water. No belt is needed for shallow water; however, the belt can stay on when participants are transitioning between depths. Webbed gloves (to challenge upper-body resistance) are optional and should be put on before the warm-up.

MUSIC: Use music only for motivation. Push members to work at a moderate to high intensity without following the beat of the music. Create a playlist of high-energy songs that are suitable for your demographic.

Warm-Up (7–10 minutes)

Use the warm-up to introduce movements that will be performed later.

  • Begin in shallow water with a simple jog. Bring the knees up and swing the arms in conjunction with the legs in the sagittal plane. Cue class to move forward and backwards, practicing good posture and alignment as they move against the “currents.”

  • Jog in place with hamstring curls. Extend the arms forward at the surface, thumbs up, and sweep the arms out and in for a chest press.

  • Switch to high knees and take a wider stance (“sumo jog”). Palms face back, and arms swing side to side in the frontal plane.

Repeat, moving in a slightly larger range of motion.

Workout (30 minutes)
Set 1

  • Visualize the pool as an outdoor running track. Jog the perimeter in a forward direction, knees up, arms driving you ahead. Increase speed for 30 seconds, and then decrease speed for 30 seconds. Repeat speed intervals twice more (3 minutes).

  • Jog in place with hamstring curls and chest press arms, as in the warm-up. Increase speed for 30 seconds, and then decrease 30 seconds. Repeat speed for twice more (3 minutes).

  • Revisit the pool perimeter, and jog around the “track.” Face a single direction so that as you travel around the track, the body goes forward, backwards and side to side. Increase speed as you move forward and backwards. During lateral movements, widen stance into a sumo jog and push arms side to side, as in the warm-up (3 minutes).

  • Return to jogging in place with hamstring curls and chest press arms. Take a wider stance with the jog. In shallow water, rebound off the bottom for 30 seconds, and then return to neutral for 30 seconds. Repeat rebound intervals twice more (3 minutes).

  • Head to the perimeter of the pool, and cross-country ski around the track to relieve the knee joints. Repeat speed intervals: 30 seconds, increase; 30 seconds, decrease (3 minutes).

Set 2

  • Line up against the side of the pool. Place both feet on the wall and both hands on the edge. Lean back and push away from the wall, and then stand upright and jog toward it against the current. Move the arms in a breaststroke motion, using them to assist your forward movement while still maintaining good posture (1.5 minutes).

  • Regroup for “tire runs.” Quickly move the feet as if running through a tire course (1 minute). Move through the tire runs laterally, left and right, for 30 more seconds.

Repeat set 2.

Note: The remainder of the class takes place in the shallow end. Anyone using a water jogger belt should remove it and place it poolside. Aqua gloves may stay on.

Set 3

  • Bring the class to the shallow end and ask everyone to envision a crowded shopping center with people moving every which way. Prompt participants to walk or jog in any route they choose, as if making their way quickly through the crowd. Encourage them to make quick turns and sudden directional changes (if appropriate for their ability level) (1.5 minutes).

  • In the shallow end, line up along one side of the pool, with each participant at proper shallow depth. Sprint as quickly as possible to the other side. Walk to the first side slowly, letting the heart rate decrease. Take long strides to stretch the hip flexors. Repeat sprints for 1.5–2 minutes, depending on the pool size.

  • Pair up for a balance challenge. Partner A stands in tree pose, sculling the hands in the water to assist with balance or reaching the arms overhead for more challenge. Partner B jogs in a circle around Partner A, creating a current. Partner A must find balance against the current. Partner B occasionally switches direction (1 minute).

Repeat set 3. Partners change roles on the second set of the balance challenge.

Cool-Down and Flexibility (7–10 minutes)

Have participants walk slowly in the shallow end, staying warm but allowing heart rates to decrease. Guide static stretches for the upper body while participants are still walking. If water temperature allows, lead the class in 30-second static stretches for all lower-body muscles, paying particular attention to the calves, quadriceps, glutes and hamstrings. In cooler water, you may do dynamic stretches instead.

IDEA Fitness Journal, Volume 10, Issue 2

© 2013 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

About the Author

Sarah Schrenk, MS

Sarah Schrenk, MS IDEA Author/Presenter

I have worked in fitness for ten years. I used to be a biologist and found it very unfulfilling. After a few years of teaching group fitness classes after work, I returned to school to get my master's...

0 Comments

Trending Articles

How to Teach HIIT to Everyone

High-intensity interval training has been riding a wave of popularity, and it seems everyone wants to give it a try. However, intense interval training is nothing new. Group fitness instructors have b...

20 IDEA World-Renowned Presenters Share Advice on Success and Happiness

We asked some of this year’s most influential and motivating IDEA World Fitness Convention™ presenters to share the single piece of advice they would give another fitness/health pro to hel...

Mindful Walking

Walking can be more than just moving physically from one location to another. It can be a metaphor for your larger life journey. Things you&...

Nuts and Peanuts Reduce Cardiovascular Risk and Prolong Lifespan

While there have been numerous studies in recent years touting the health benefits of nuts and peanuts, new research published online March ...

Yes, You CAN Develop Better Eating Habits

Analogous to laying out your exercise gear so it’s the first visual reminder you have of your commitment to exercise each day, imagine...

Smooth Move: Creative Additions to Consider for Smoothies

When looking for a quick breakfast or post-workout nourishment, almost nothing beats a smoothie. Whirl in the right ingredients and the blen...

Cut Risk of Alzheimer’s with MIND Diet

Conservative adherence to a new diet, appropriately known by the acronym MIND, could significantly lower a person’s risk of developing Alzheimer’s disease, according to a paper published o...

7 Ways to Help a Client Boost Adherence

Once a client has decided to make nutritional changes to support weight loss, you can play a key role in developing an action plan that is m...

Rice-Cooking Technique Cuts Calorie Absorption in Half

In a molecular gastronomy-meets-lab-science moment, researchers at the College of Chemical Sciences in Colombo, Sri Lanka, have discovered a...

Recipe for Health: Picadillo-Stuffed Peppers

If you don’t believe that authentic Mexican cookery is “whole” and healthy, you need to take a deep dive into Mexico: The Cookbook (Phaidon 2014), the first truly comprehensive bible...

Show More