Jog & HIIT Water Workout

Thursday, December 17 2020

COVID has made it impossible to fly colleagues to Florida for filming and so video content creation has been all on me.  Welcome to “The Mark Show!” Consequently, subscribers are getting a big dose of my personal exercise preferences, including the latest video installment – Pool Jogging & HIIT.  In this water workout that can be done in either deep or shallow water, various water jogging patterns are combined with high intensity interval training (HIIT).

Pool Jogging & HIIT might look familiar to some subscribers.  The very first video filmed for the launch of the Fitmotivation streaming site in 2014 was Pool Jogging & Tabata, which is also the first video that I have tried to “disappear” from the site.  Pool Jogging & Tabata was filmed before we had enough cash flow to even afford an underwater camera.   The Tabata portion was also totally botched because I used the same repetitive movement in the rounds.  The video was removed two years ago, but some links still exist in “Related Video” fields and I am too lazy to hunt them down.  Given that I am under the gun for new content creation, I thought this would be an ideal format to re-film and repost, especially around the holidays because this type of workout delivers a serious calorie-burn.

Aside from burning calories, water jogging delivers a wide variety of fitness benefits and is my favorite way to exercise in the pool.   First and foremost, jogging in deep water involves zero gravity and thus there is zero impact.  Jogging on land is no longer an option for me because it hurts my body and makes me miserable, but I can sprint in the water like a champ.  Water jogging also provides muscle conditioning opportunities thanks to the water’s resistance. Lastly, when jogging in water you can easily change directions and movement patterns, which helps prevent repetitive motion and increases fitness results.  WATCH Mark explain the benefits of water jogging. 

The jogging patterns in the Pool Jogging & HIIT workout are combined with HIIT drills to amp the intensity a notch higher.  In the original 2014 video, I used the Tabata protocol which involves 8 exercises performed with 20 seconds of work and 10 seconds of rest per each 4-minute round.  The problem with that timing is that I have to keep my attention riveted to a clock or timer. In the current video, I decided to go with 00:30 work/00:15 rest cycles.   As subscribers know by now, my preference is to use music phrasing for timing.  In Pool Jogging & HIIT, work cycles are performed for two 32-count phrases, which is 30 seconds.  Each rest cycle is timed with one music phrase or 15 seconds. 

Also different in the HIIT drills this time around is the emphasis on complete rest during the intervals.  Over the last few years I have gained greater knowledge and done more research into high intensity interval training and the science tends to favor complete rest between each exercise, as opposed to active rest, at least when it comes to short rest periods.  Training intensely without rest for an extended period has benefits, but it’s simply not HIIT anymore. HIIT delivers specific fitness results that will be missed out on if rest is not adhered to.   Read:  Why you Shouldn’t Skip Rest Periods

Dual depth workouts that can be done in any depth are ideal for a variety of reasons. Chiefly, people have strong preferences for exercising in either deep or shallow water.  Secondly, pool space availability will often dictate which depth the workout is performed in.  For participants, a dual depth program is essentially two workouts because the experience and results are different in each depth. For instructors, allowing participants to spread out into both depths of the pool can help with COVID restrictions regarding social distancing. 

The jogging patterns are obviously meant to be traveled for optimal intensity and fitness results.  However, if space is limited the jogging patterns can be performed stationary.  Regardless, the jogging patterns will need to be adjusted to the available space you have to work with in your pool.  Essentially, this just means you have to turn as frequently as needed during the allotted 30-second timeframe.

Additional equipment is not needed for the Pool Jogging & HIIT workout.  However, a flotation belt must be worn if doing this workout in deep water.  Drag equipment, such as webbed gloves or Aqualogix uppers or lowers, can be added to increase the water’s resistance.   Personally, I love using webbed gloves for deep water training.

The Pool Jogging & HIIT workout ends with a cool down and stretch at the pool wall.  Most of the stretching depicted in Poolfit videos is done away from the wall, but the stability that the wall provides can provide enhanced flexibility benefits.  In fact, I enjoyed doing this 7-minute wall stretch so much I filmed an additional video with an expanded wall cool down and stretch.   Stay tuned!  The 15-Minute Wall Cool Down & Stretch posts later this month.

Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.