Ready for the No-Bounce Challenge? Joint Friendly High Low with Jackie Lebeau is a 50-minute pool workout designed with grounded moves, high on intensity and low on impact. Your challenge should you choose to accept it, is to always keep one or both feet on the pool floor. No jumping. No bouncing.
Many people choose to participate in water fitness classes because they have joint impact issues and can no longer safely enjoy other fitness activities. However, there is still impact in shallow water exercise. Exercising in chest depth water, a person is still bearing 25-35% of their body weight. Shallow water workouts often include bouncing movement (weight transfer) and jumping exercises. Bouncing and jumping in shallow water can cause discomfort, pain and possibly even injury to people with compromised lower extremity joints.
Grounding movement by keeping one or both feet anchored to the pool floor is one way to eliminate impact from shallow water exercise. Less impact does not mean less intensity. Intensity in grounded movement is maintained with vigorous movement of the arms and the non-grounded leg. If you are exercising in shallower waters, grounded movement is really the only kind of movement you would want to do. Exercising at waist depth, a person is still bearing 50% of their body weight. Bouncing and jumping would not be recommended at this depth.
Watch Jackie talk about this video and the No-Bounce Challenge. Keep in mind, this workout is not just about being joint friendly, it truly is a challenge to keep one or both feet anchored to the pool floor. After watching the video, read on for a summary of the Joint Friendly High Low water exercise video.
Video Summary
The Joint Friendly High Low pool workout is 50-minutes in duration and includes a warm-up, cool down and five exercise segments. The first four exercise segments are each 8 minutes long and include grounded exercises taught with add-on or the building block method. The fifth exercise segment serves as the finale, with all the exercises from the first four segments coming together in an epic add-on sequence. There are no additional equipment requirements for this workout. The water’s resistance is plenty.
I hope this video helps you take away a better understanding of how to limit impact in your shallow water pool workouts. Grounding movement is just one impact reduction technique in shallow water exercise. The water’s depth essentially dictates which impact reduction technique is best. Consider utilizing grounded movement in shallower waters whenever you feel uncomfortable with bouncing or jumping.
If you like this workout, consider these videos, which also include an entire routine designed with bounded movement.
Ground Forces
Boundless Opportunities
Poolfit extends a big thank you to Jackie Lebeau for returning once again to Florida to film videos. This is Jackie’s 10th year filming videos for Fitmotivation & Poolfit. Check out her other Poolfit Videos and stay tuned for more new videos from Jackie posting this winter.
