Aqua jogging is a no-impact workout that works well for cross-training days or getting through an injury. When you complete aqua jogging without the belt, it is an even more intense workout. Aqua jogging without the belt can be done in the deep area of the pool or in an area where your feet touch bottom of the pool.
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When you first attempt aqua jogging without the belt, try to do it in an area of the pool where you can touch the bottom to create a low-impact exercise with water resistance. Standard pools start with a shallow end that gradually gets deeper until it drops to the deep end. Start by running to that point of the pool and back, or if there is enough space in the shallow end, run down to each wall and back. Go down and back for at least 30 minutes.
In the Deep End
For a more challenging approach to water jogging, submerge yourself in the deep end. According to Wonderwalkers, keep your body as vertical as possible without a belt by alternating your arms in a cross-country skiing pattern while sweeping your legs back and forth. You will not move very fast, but you will feel a noticeable difference in your upper-body muscles, core and lower body. Shoot for a goal of at least five minutes without taking a break and gradually increase as it becomes easier.
A more advanced way to get a workout with aqua jogging is to do intervals. Focus on form; do not pay attention to distance covered, because that is insignificant. Warm up at a light aqua jogging pace for at least five minutes. Sprint upright for 30 seconds and then rest for 30 seconds at your light jogging pace. Continue this pattern nine more times and then do two minutes at a light jogging pace. Sprint for a minute and then light jog for 30 seconds five times. Cool down at your light jogging pace for at least five minutes. For more challenge, add five minutes and keep building as it becomes easy for your body.
Do not raise your knees high, because this will add unnecessary work and decrease your turnover rate. Avoid leaning forward, because this will make it harder to breathe. Keep your feet flexed and cup your hands. It may take practice and time to learn proper form, but don't let this keep you form getting an effective water workout.