Get Fit in Your Hot Tub
The idea of using a swimming pool to get fit is well-known to pretty much anyone who's ever heard of swimming. Less well-known, though, is the fact that you can use your hot tub for fitness, too. In fact, a spa's warm, bubbling water creates the ideal environment to perform a variety of exercises to get fit in your hot tub. You get a low impact workout that's easier on your joints and prevents injury while still improving muscle tone, flexibility, and promoting weight loss. And, the warmth of the water helps increase blood flow, further enhancing your workout.
Before beginning any exercise program, you should talk to your healthcare provider to determine whether your current fitness level supports your desired activity.
Squats help you build muscle over your entire body, raising your metabolism so that you burn calories more effectively. However, this exercise really targets your leg muscles, including quadriceps, hamstrings, and calves. In addition, you work your hips and buttocks, making this a great lower body workout.
To perform a squat, stand with your feet shoulder width apart, extend your arms in front of you, and lower your body by contracting your abdominal muscles, as though sitting down. Return to an upright position. Work your way toward completing three sets of 15 repetitions.
Water cycling also works your legs, hips, and abdomen, and the resistance of the water really helps increase the effectiveness of this simple exercise. Start in a seated position with your legs extended in front of you. Then, just move your legs as though pedaling a bicycle. Work your way toward three sets of 30 repetitions.
If you'd like better tone and definition on your calves, simply stand flat on the bottom of your hot tub. Then, tighten your core and rise to stand on your toes, holding that position for three seconds before lowering yourself flat again. Your goal is completing three sets of 20 repetitions.
To eliminate the stress and tension that typically grows in the shoulders, perform the shoulder roll. This exercise also helps improve joint mobility and circulation throughout the shoulders, neck, and torso. To perform the shoulder roll, stand straight and slowly roll your shoulders forward and back. Aim to complete three sets of 30 repetitions.
The trunk twist helps improve mobility by strengthening your oblique muscles. You may do these seated or standing, so long as your shoulders are submerged. Cross your arms over your chest, relax your shoulders, contract your abdominal muscles, and twist slowly from left to right, back to center, and then from right to left. Exhale on the twist and inhale during the twist back to center. Your goal is three sets of 30 twists.
This is an extremely simple move that works muscles throughout your upper body, including chest, shoulders, biceps, and triceps. To perform the exercise, stand with your arms submerged under water. Extend your arms to the side, with your thumbs toward the sky and shoulders relaxed. Then, simply bring your hands together as though clapping, working to complete three sets of 30 repetitions.
To strengthen and tighten your abdominal muscles, sit facing the center of your hot tub. Next, bring both knees to your chest and then extend both legs outward at the same time. Keep your back straight to get the most benefit, and do not allow your shoulders to lift upward toward your ears. Your goal is completing three sets of 30 repetitions.
Wrapping it Up
You may not be able to do the full sets when you first begin, but that's okay. As your fitness levels increase, you may want to add more reps or more sets. You may even add light hand weights when you're ready for a greater challenge.
Stretching before and after your workout helps prevent injury and muscle soreness. It's even easier in the warm water of a hot tub.
If you want to make sure the water in your hot tub is always ready for a workout, consider pHin. It constantly monitors your water and tells your smartphone what you need to do to keep the water in your pool and hot tub healthy. Use it with your own chemicals for flexibility or get our single-dose, pre-measured chemicals delivered to your door. If you need someone to service your equipment, Pool Service on Demand connects you to local, qualified pool techs.