If you have a swim spa and find yourself making excuses to not swim, it may be time to switch up your routine! Did you know you can easily cross-train in your swim spa? There is more than enough room to do both Aqua Aerobics and Aqua Anaerobic exercises.
Often Aqua Aerobics classes or video workouts will mix in anaerobic exercise. Anaerobic exercise can also be done in water, this style is focused on short fast bursts of weight training and callisthenics which is the fancy word for body weight exercise. Water anaerobic exercise can help burn fat and gain muscle. Read more about the differences between aerobic and anaerobic exercise types from Medical News Today.
Safety first: Always exercise in water with a buddy. Accidents can happen, and quick assistance might be needed. You may sweat more underwater than you think, so stay hydrated by drinking plenty of fluids before and after your workout. Remember, our swim spas can get hot! Avoid workouts in water warmer than 30°C.
Anaerobic Exercises to do in a Swim Spa
- Jumping Jacks - add a small hop to intensify the move
- Knee Drive - shoot one knee up to your elbow alternating legs and arms, add a hop to to intensify.
- Lateral Shuffles - shuffle into a low current, then switch sides.
- Kickback - from a wide stance, move from foot to foot while rowing back your arms and kicking back each time you move feet.
- Bicep Curls - stationary - get out your water weights.
- Tricep Extension with Lunge - stationary - get out your water arm weights, paddles, or fins.
- Lunges - lunge into a low current for added resistance
- Splash Squats - squat with a small jump for added work
- Water Push-Ups: Grab the bar at the front of the swim spa, with your body lateral to the floor and toes touching or hovering above the floor push up until your arms are extended. Repeat. If you find it difficult, modify by pushing your feet off the ground as you extend, resulting in a mini plank jump.
- Power Pull: Start kneeling or lunging in your swim spa with your arms floating in the water with palms flat, thumbs up. Open your arms wide, keeping them as straight as possible flying out beside you. Be sure to keep your arms under the surface of the water, and bring your arms back to press together in front of you for each repetition.
- Power Pull Down: Start kneeling or lunging in your swim spa with your arms floating in the water on either side of you, palms down. Push your arms down into the water until they touch the outsides of your legs. Bring arms back to the starting position and repeat.
- Stir the Pot - Arm Circles with a Twist - Circle your Arms under the Water by your sides. Do small circles, and then big circles. Faster speeds make this harder. Keep your hand flat like a paddle instead of splayed apart for more resistance. Rotate your paddled-hand (from palms front to palms back) as you circle to activate different muscle groups.
- Power Push or Kickboard Press to Row: Start standing holding a kickboard against your torso and lower to your knees or into a squat position so that your chest is submerged in the pool. Brace your core, and extend your arms and the kickboard forward against the water, then immediately pull your arms and the kickboard back toward your chest. You should feel the muscles of the back working.
Anaerobic Cooldown Exercise In A Swim Spa
Don’t forget your cool down!! There’s a wide variety of yoga moves for a swim spa you can do to cool down. Lower your heart rate and stretch your body out after all your hard work!
Parting Thoughts
Don't let your body plateau. Once you've mastered the basics, it's time to switch things up. Your body adapts to repeated exercises, so to keep shedding those pounds, you need to constantly challenge yourself with new moves.
To intensify your routine, reduce rest periods between sets. For an extra challenge, add water weights or fins to your ankles and wrists. The water already provides resistance, but weights / fins will supercharge your workout, helping you build lean muscle and burn more calories. Remember, muscle is key for sustainable weight loss.
Disclaimer: The information provided in this blog is intended for general knowledge and informational purposes only, and does not constitute medical advice. It is important to consult with your healthcare provider before starting any new exercise program. Always listen to your body and modify exercises as needed. The author and website are not responsible for any injuries or adverse effects resulting from the information provided.
Don't have a swim spa yet? This article piqued your interest? Get in touch with Hydropool North West, we can find the perfect swim spa fit for you.
