Aqua Jogging Workouts

at the bottom, I have some notes about aqua workout footware

1. 10min warm-up

10 X 25 sec with 15 sec rest

15 X 100 (40sec hard / 20 sec slow recovery)

10 min cool down

2. 45 min workout no stopping

first 5 – 10 min warm-up

increase and decrease intensities throughout

last 5 – 10 min cool down

3.  5 min warm-up

1. hard exaggerated running effort for 1 lap, then easy jog back

   hard heel to butt effort for 1 lap, easy jog back

   hard high knees effort (knees come to chest), easy jog back

   hard cross country ski (straight legs and arms), easy jog back

repeat this circuit 2 – 4 times

5 min cool down

Footware Notes:

If you are going to be doing a lot of aqua jogging, you may want to consider buying aquatic running shoes. AQx shoes have strategically placed gills which add 20 – 30% more resistance. They are a bit pricey at $79, discontinued models on their website are $59.

A slightly more affordable option is the AquaJogger Exer Sandal which are about $40. I found them at swimoutlet.com. They add resistance to workouts.

Another option is to try old running shoes, some say it hurts their knees though.