Hydropool Self-Cleaning swim spas are the perfect depth to practice aqua aerobics in. With a variety of accessories available in the Hydropool store or on websites such as Amazon, the range of exercises besides swimming are numerous! Without accessories, body weight works just as well for a variety of aerobic water exercises, read on to learn how to incorporate them into your work out routine.
What is Aqua Aerobics?
Aqua aerobics is simply sustained fitness done in a body of water, typically waist deep at the shallowest. Aqua aerobic exercises normally include endurance-based training working with natural resistance of the water. There are many variations of aqua aerobic exercises and that includes just walking, running, and swimming all in the water.
Can You Get Fit From Aqua Aerobics?
Looking at the science, sure! Aerobic exercise is great for cardiovascular health. An increased heart rate can burn calories. Read more about the differences between aerobic and anaerobic exercise types from Medical News Today.
Caution: Always have a buddy present when doing exercise under water. Accidents happen, you may need a quick assist out of the pool. You may sweat more than you realise when you’re working out in water, so stay hydrated by drinking plenty of fluids before and after you work out. We know our swim spas can be heated to hot tub temps! Avoid working out in a spa that’s heated above 30°C.
Aerobic Exercise Warm Ups to do in a Swim Spa
Do one or both for a minimum of 5 minutes before your workout:
- Peaceful Paddle: Start off with a simple swim at a low level jet speed.
- Energised Ebb and Flow: If you’re tired of swimming, start your aqua-aerobic work-out with a walk against a low current. To maximise stretching in this warm up, make sure to take time in your walk to focus on lifting your heels, lifting your knees, and finally bringing your foot to your bum like you’re squeezing a lemon. You could even do some bunny hops if you’ll be jumping in your exercise routine.
6 Aerobic Exercise Drills to do in a Swim Spa
- Ripping Resistance: If you feel ready, move the speed up and enter into a run against the swim spa current.
- Scissor Kicks: Start by setting the swim spa speed to low. Holding onto the bar, lift your legs so your body is in a horizontal position, keeping your spine neutral from the back of your head to your tailbone. Keeping your knees soft, kick from your hip (as if you were kicking a football), whipping or flicking out through the toes. Repeat using the other leg. Move your legs faster and kick harder to up the resistance (and the workout!) — you should be creating white splashes at the surface of the water. You can use a kickboard to get more balance and oblique work out of this move. Focus on keeping your body in one straight line from the back of the head to the tailbone as you kick. This will increase how hard your glutes have to work. This is a challenging drill and can be done in 1 or 2 minute intervals. For less intense cardio, try focusing on form and not on speed, hold the kicking for as long as you can.
- Dolphin Kicks: Start by setting the swim spa speed to low. Rotate onto your left side with your left arm pointed forward, you may use a kick-board for balance. Undulate your body like a dolphin, hold your legs together and kick and kick. You should feel your core activate. Counting helps settle into the rhythm of the wavey dolphin kick. Kick from 3-5 minutes then switch to the right side.
- Arm Isolation: If you have a pull buoy handy or if you are naturally great at floating, this can be done! Place a buoy between your thighs or ankles and swim your chosen stroke without moving your legs! Not only does this tone arms, but it helps improve whichever stroke you choose to swim.
- Swimming Bear: If you are familiar with HIIT workouts or cross fit, you’ve no doubt run into a Bear Crawl. I, the humble author of this article, enjoy swimming bear crawls as a drill variation. I have not seen one other person attempt these in my research. I find they work my obliques. How to do it? Well make sure your buoyancy jet is on and don’t use a terribly high jet speed. Approach the exercise in a dog-paddle motion, cup your hands instead of “clawing” like you would on the floor. Pull your cupped hand towards the opposite knee (kneeing up towards the cupped hand) and alternate. Breath work should be done as if you’re dog-paddling or swimming breast stroke. Stop if you get winded, you don’t want to swallow water.
Swim Spa Accessory Exercise
Noodle Plank: Do planks in the pool by using a noodle to hold onto while you push your legs out into plank position. The water resistance will make it more difficult, and you’ll need to use your abs and core to hold the position.
Aerobic Exercise Cool Down to do in a Swim Spa
Wash Away Worries with a Yoga Cooldown: Check out all of the standing yoga postures you can do in a swim spa on the Yoga Journal web page.
Should I Have Variety in my Water Workouts?
As long as you are mixing up your fitness routine, your body won’t be at risk for adaptive resistance. When you do the same exact thing every single day, your body becomes used to it and stops making progress. Repetitive motions can even cause injury by form of wear and tear. Add variation to create the stimulus to encourage progress! Use the lists above to craft your own daily workouts.
Overall, is Aqua Aerobics Good for Weight Loss?
Yes, water aerobics is great for losing weight. It is excellent cardio, which is important for a weight loss journey. People often consider water aerobics to be easy but because of the natural resistance it helps tone muscles - plus the water buoyancy creates a low-impact environment meaning everyone can make a fitness start using aquatic aerobics. These exercises can be done by elderly folks, those that are pregnant, those with mobility issues, and even wheelchair users (with the aid of mounted exercise bars).
Ready to take your fitness to the next level? Get in touch or call us for more information on Hydropool swim spas. Interested in specifications and pricing of swim spas? Download a brochure.
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.
