Aqua Jog to Stay Active While Injured!

I’ve been sidelined with a foot injury for a few weeks now, and I’ve learned that injuries are 100% no fun! They can be emotionally taxing, as well as physically exhausting, because no matter how active you are, not being able to regularly exercise or even walk to class easily can be extremely discouraging. However, I have discovered there are ways to stay motivated and active while injured.  

My doctor and trainers recommended a little something called aqua jogging, a no-impact strength and cardio water workout. Aqua jogging may feel slightly ridiculous at first, but within five minutes, you’ll sweat more than you ever thought was possible in a pool workout!

Remember, before jumping into the pool to get started, alwayscheck with your doctor before you exercise with an injury.

Aqua Jogging 2 Badezentrum Sindelfingen

Here are a few things you need to know before aqua jogging:

Why it’s safe:

Aqua jogging is one of the safest exercises for most injuries because there are no impact movements. You’ll be suspended in water for the entire workout, so no pressure or extra weight will be put on the body.

What it does:

Aqua jogging is an injured runner’s best friend because the movements closely mimic actual running. It keeps your running-specific muscles engaged, conditions the cardiovascular system, and provides water resistance.

How it works:

Aqua jogging workouts are highly recommended – even for individuals who can swim. You’ll need to have access to aqua jogging belts and a deep pool. The belt will connect around your waist and keep you suspended so your feet do not touch the bottom of the pool.  Be sure to maintain a straight back and keep the abdominals engaged throughout the duration of your exercise. You can adjust the intensity of your workout by adjusting how high you bring your knees up and varying the involvement of your arms/hands.  You may even consider varying easy, medium, and hard intervals.


My Workout:

  • 6 minute slow warm-up
  • 10 sec. intervals: 5 sec. sprint/ 5 sec. slow while holding breath (for 2 minutes)
  • 30 sec. fast/ 10 sec. slow (x 5)
  • 40 sec. fast/ 10 sec. slow (x5)
  • 50 sec. fast/ 10 sec. slow (x5)
  • 60 sec. slow/ 60 sec. hard/ 60 sec. harder
  • 10 sec. fast/ 10 sec. hard with hands above head/ 20 sec. break (x4)
  • 10 sec. fast/ 10 sec. faster/ 10 sec. try to get knees above water/ 20 sec. break (x5)
  • 6 minute cool down

*Advance this workout by doubling the reps.

 Other Recommended Workouts:


USF Campus Recreation has aqua jogging belts available, and the hours for the indoor pool can be found here.

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