Find a group class at your local health club or public pool.
Get an aerobic workout without straining your joints by running in deep water. Sometimes called aqua jogging, deep-water running workouts are a non-impact type of exercise you can do at a fitness center or health club or in the deep end of an outdoor swimming pool during the warm summer months. With the right gear and good form, you'll gain cardiovascular benefits while strengthening and toning muscles.
You'll need a flotation belt to stay afloat and help you maintain proper posture while running in deep water. Your flotation belt should fit snugly around the waist and suspend you enough to keep your upper body out of the water. Wearing aqua shoes will provide additional resistance -- they have fins and vents that enable you to push water more smoothly and effectively than with bare feet.
Whether you're running in deep water for rehabilitation or as a regular workout routine, proper form is important to maximize health benefits and minimize injury. Maintain a natural running posture with your back straight and arms close to your sides. Lift your knees a little higher than you would if you were running on land, keep your feet flexed and your hands closed, and engage the abdominal muscles. Keep your movements flowing and fluid. The goal isn't to move across the pool -- don't doggie paddle.
Organized aqua jogging sessions last anywhere from 15 minutes to two hours. The duration of your deep-water running workout isn't as important as your heart rate while you're in the water. Keep your pulse, or heart rate, above 135 beats per minute for maximum cardiovascular benefit.
Begin each deep water running workout with a warmup. Jog in the water at an easy pace for seven to 10 minutes. Sprint for 30 to 60 seconds and then rest for the same number of seconds. Repeat this sprint-rest pattern five to 10 times followed by a two-minute rest. Keep moving and maintain an easy aqua jogging pace during the rest phases of your workout. Repeat the sprint-rest pattern five to 10 times followed by a five minute cool-down. Your first few attempts at deep-water running might not feel natural -- experiment with different interval lengths to find the best workout for you.