10 Methods to Train In Your Swim Spa

Swim spas are the perfect aquatic center, gym and therapeutic relaxation space merged into one out of the comfort of your backyard or home. While swim spas provide water current that enables swimmers to stay in place rather than having to do laps, even in the wintertime, there are a number of other ways that you can train using a swim spa. Exercising in the water gives provides resistance, which means you get more out of the easiest exercises and boosts the calories you burn. It's low impact, which is perfect for those suffering from workplace injuires or mobility issues as water exercises will also help to increase your flexibility.

In the content below, we'll show you how you can train each section of your body inside your swim spa without just swimming.

1. Jogging

Jogging within the water is a superb method to warm up, and delay pills work your quads too. Boost the difficulty by activating the swim current and jogging against it.

2. Backwards Jogging

Jogging backwards works more muscles than jogging forwards. Start slowly and make up your endurance and stamina.

3. Bicycle

Keep your back to the wall and keep the lip from the spa. Cycle your legs like you're riding a bicycle. Do this for 1-2 minutes.

4. Steps

Use the steps from the spa to step in place, like you would within an aerobics class. Apply for 2-3 sets of 10-20 reps.

5. Crunches

With your to the wall, hold onto the lip of the spa. Extend your legs, keeping the feet and knees together. Pull the knees for your chest, hold for a few seconds and return to the starting position. Repeat 10-20 reps.

6. Water Plank

Hold a swimming pool noodle in both hands keeping it vertical. Press it into the water for the floor of the spa, and lean the body on an incline. Hold it for as long as possible, working up to 2 minutes.

7. Core Rotation

Hold water dumbbells in front of your stomach. Keep your feet shoulder width apart, and your knees slightly bent. Keep the back straight, and rotate your torso right, to the center and then to the left. Try to do 2-3 sets of 15-20 reps. Start slowly and make up speed as your strength increases.

8. Step Push-ups

Use the steps to do push-ups. Keep your face from the water, and slowly lower and lift the body. Attempt to do 2-3 sets of 10-15 push-ups.

9. Shoulder Press

Put a resistance band beneath your feet and hold onto the handles. Raise your hands for your shoulders. Lift your arms and straighten them then go back to the starting position. Try to do 2-3 teams of 10-15 reps.

10. Bicep Curls

Stand in the heart of the spa, holding water dumbbells. Bring the dumbbell up to your shoulders, bending your elbow. Slowly bring your arms down again. Attempt to do 2-3 teams of 10-15 reps.

Tips

Before doing any exercise, warm-up first. It prepares your muscles for the workout and cuts down on the injury risk.

Stay hydrated. Water workouts can mean that you may not feel yourself sweating or becoming dehydrated so have a bottle water nearby and drink often.

Stretch after your exercise routine to prevent stiff and sore muscles. If you have a split model design, have a couple of minutes to sit within the heated jet place to have a relaxing massage as you cool off to ease parts of your muscles.