10 Ways to Train In Your Swim Spa

10 Ways to Train In Your Swim Spa

Swim spas are the perfect aquatic center, gym and therapeutic relaxation space merged into one in the comfort of your backyard or home. While swim spas are known for their water current that allows swimmers to stay in place instead of having to do laps, even in the winter, there are a number of other ways that you can train using a swim spa. Exercising in the water gives provides resistance, so you get more out of even the easiest exercises and increases the calories you burn. It’s low impact, which is perfect for those suffering from sports injuries or mobility issues as water exercises will also help to increase your flexibility.

In the article below, we will show you how to train each area of your body in your swim spa without just swimming.

1. Jogging

Jogging in the water is a great way to warm up, and it works your quads as well. Increase the difficulty by turning on the swim current and jogging against it.

2. Backwards Jogging

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

3. Bicycle

Keep your back to the wall and hold onto the lip of the spa. Cycle your legs like you’re riding a bicycle. Do this for 1-2 minutes.

4. Steps

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


5. Crunches

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

6. Water Plank

Hold a pool noodle in both hands keeping it vertical. Press it into the water towards the floor of the spa, and lean your body on an incline. Hold this position 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 your back straight, and rotate your torso to the right, back to the center and then to the left. Try to do 2-3 sets of 15-20 reps. Start slowly and build up speed as your strength increases.

8. Step Push-ups

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

9. Shoulder Press

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

10. Bicep Curls

Stand in the center of the spa, holding water dumbbells. Bring the dumbbell up to your shoulders, bending your elbow. Slowly bring your arms back down. Try to do 2-3 sets of 10-15 reps.

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Before doing any exercise, warm up first. It prepares your muscles for the workout and reduces the risk of injury.

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

Stretch after your workout to avoid stiff and sore muscles. If you have a split model design, take a few minutes to sit in the heated jet area to enjoy a relaxing massage as you cool down to ease your muscles.

About the Author

Ann Kaknon has been in the fitness industry for over 10 years including work as a dietician, personal trainer, and athletic trainer.  She now spends her time at home with her kids and writing about her fitness experiences on the side.  If you want to contact her you can do so on her LinkedIn or blog.

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