AQUAJOGGING

Aquajogging is an effective way to increase your fitness level and firm up your lower body. As the name suggests, aquajogging is jogging in deep water, using a buoyant belt tied to the waist for assistance. You can borrow a buoyancy belt at our swimming halls or purchase your own. They are available at our swimming halls’ cash desks, sports departments of department stores or online, for example at www.essenuoto.fi or www.klubbensport.fi.

Aquajogging facilities

Visitors can freely practise aquajogging at all of our swimming halls for the price of a swimming ticket. There are usually two aquajogging lanes in use at Mäkelänrinne, while our other swimming halls usually have at least one lane reserved for aquajogging. Depending on facility bookings and the numbers of visitors, the lifeguards may at times open an additional lane for aquajoggers.

For whom?

Aquajogging is very easy on the joints, as the body is supported by water and the buoyancy of water reduces muscle strain. It is an excellent way to move in water for people for whom regular swimming is unsuitable for one reason or another. Aquajogging is a good fit for people who suffer from pain in the joints, neck or back, or who are overweight or  elderly. Aquajogging is a good option if you have a stress injury or cannot participate in other types of exercise. It is also suitable for those who are afraid of water, as there is no need to submerge the head.

Aquajogging etiquette

General etiquette must be followed at the swimming hall, i.e. aquajoggers must circle the reserved area in the designated direction. Aquajoggers must also move forward one after another, instead of side by side (at least during busy periods), to avoid disturbing swimmers or other aquajoggers who want to overtake them.

Choosing a well-fitting belt

The buoyancy belt must be the correct type, as a poorly fitting belt affects your running position and through it your technique. There are four important factors in choosing a buoyancy belt: safety, durability, fit and buoyancy effect. A correctly chosen belt keeps you firmly afloat and keeps your body in an upright position. The correct place for the belt is at the waist, not under the armpits. The belt must not be too buoyant, and its shape must fit your body so that water does not enter the space between your back and the belt. This prevents the buoyancy belt from rising up and makes it easier to jog. The belt must also feel comfortable. Neither too tight nor too loose is good.

Fasten the buoyancy belt correctly

Fasten the buoyancy belt to the narrowest part of your waist with the belt’s strap.
The logo or text on the back of the float should be the right way up and at the back. Close the buckle firmly. The buoyancy belt should be tight, without squeezing too hard. A buoyancy belt that is too loose will rise to your armpits.

The correct technique ensures enjoyment

Good aquajogging technique is worth investing in, as this increases the efficiency and pleasantness of the exercise.

• Your posture should be relatively straight, though leaning forward slightly, by 15–20 degrees, is a good position. If you lean too far forward (your swimming resembles dog paddle), you should slow down and straighten your jogging position more.
• Your eyes should look straight forward, at a point approximately half a metre above the water’s surface.
• Your jogging movements should be rhythmic. With each kick, the legs are extended down, with the ankles also extended at the end of the movement. An incomplete kick can be corrected by remembering to lift your thigh all the way up.
• The arms and elbows should be approximately at a 90 degree angle. They add rhythm to the jogging by swinging on each side of the body and balancing the movements. The hands, with the fingers together, push the water backward. You should avoid moving your hands sideways.
• Your jogging rhythm should be brisk and clean as a whole. The opposite arm and leg should be in front at the same time. Unnecessary fumbling is a typical mistake that can be corrected by concentrating on a calm, rolling rhythm.
• The efficiency can be adjusted by changing the jogging tempo. The faster the tempo, the more efficient the exercise. A good tip for training is interval training, switching between a slow and fast tempo.
  
  

TIP: If you want to improve your aquajogging technique or add variety to your training, you can participate in an aquajogging course.