Water aerobics is not just for senior women or for those recovering from injuries or unable to workout rigorously. In fact, swim spa workouts offer a range of benefits for all ages and fitness levels.

Fitness enthusiasts are continually seeking new ways to challenge themselves with their workouts. Therefore, many swim spa owners are making their water exercise more versatile by adding a pool bike or underwater treadmill. When you add exercise equipment such as the stainless-steel bike or stainless-steel treadmill, you get the complete training from your aquatic exercise session.

Exercise Pool Bike

When adding optional features like the Stainless-Steel Exercise Bike to your Swim Spa, you’ll begin to experience the ultimate aerobic and fitness workout. Mix it up a little by swimming and running against the current before finishing up on the bike.

The buoyancy, or water’s weightlessness, allows you to work out as hard as you’d like while minimizing the soreness typically felt after such vigorous training on land.

Underwater Treadmills

 That’s okay if you’re not into biking. You can still take your workout to new heights with the treadmill.

Since underwater treadmill mimics the motion of running on land, but the water provides an added resistance with less stress or impact on the joints, it makes an excellent tool for cross-training.

Water exercises can be as intense as a dry land workout. Here are a few exercises you can do in a Swim Spa:

Lower Body Exercises

Tick-tock hop: Be sure to keep your feet together while quickly jumping from side to side. For best results bend your knees before jumping. Begin with 1 minute without stopping then build up to 2 minutes.

Kickbacks: Stand straight up facing the wall of the swim spa and grab onto the exercise bar. Raise your right leg, squeezing your glute as you lift it to the surface. Once you reach the top of the motion, hold for about 10 seconds. Next, bring your right leg down, then repeat this motion with your left leg. Above is one rep, try to aim for 2-3 sets of 10-15 reps.

Flutter kick: Turn on the buoyancy jet-setting to provide a light current, so that you are capable of staying in a horizontal position. Grab onto the steel bar, flatten your body out amongst the surface of the water, and start quickly kicking your legs. Do this for about 2-3 minutes.

Core Body Exercises

Core Rotations: Stand in the center of the swim spa with legs shoulder width apart holding a set of water dumbbells. In front of your stomach hold the dumbbells vertically, bend your knees slightly. With your back straight, rotate your torso all the way to the right, then all the way to the left. Above is one rep, aim for 2-3 sets of 15-20 reps.

Water Plank: Planks are a great core strengthener. Hold the noodle vertically in both hands. Pressing down into the water toward the floor, lean forward until your body is on an incline with your head above the water line. Hold this position as long as you can. Try to hold for 1-2 minutes.

Upper Body Exercises

Step Push-Ups: These are much easier to do in the water than the standard pushups. Do push-ups on either the entry steps or the exercise bar. Do not let your face go under water but go down as far as you can go. Make sure you go slowly to get the most out of this workout. Try to do 2-3 sets of 10-15 reps.

Shoulder Press: Stand in the center of the swim spa with the resistance band under your feet while holding onto the handles. With your palms facing forward, lift your hands to your shoulders. Make sure your arms are in line with your torso. Now, that we’ve established the starting position let’s begin.  Without locking your elbows, lift your arms until straight, then bring them back down to the starting position. Now that you’ve completed one rep try to do 2-3 sets of 10-15 reps.

Triceps Push:  Vertically holding a set of dumbbells next to your chest, the tops of the dumbbells should be touching your shoulders, elbows bent with palms facing each other. Slowly push the weights toward your thighs, straightening your arms as you go. Make sure you are not moving your upper arms. When your arms are straight, bring the weights back to the starting position to complete the rep. Try to do 2-3 sets of 10-15 reps.

Whether you are a senior citizen or a workout buff, Pool Tech Plus has several Swim Spa options available. To book your wet test contact us anytime at (575) 639-9963.