Taking up a fraction of the space of a swimming pool, swim spas are perfect for low-impact exercise and relaxation at home, all year round. If you’re looking to make the most of your swim spa, whether you are aiming to boost your cardio, build strength, or improve your mobility, there are suitable swim spa workouts for everyone.
If you are worried about your motivation levels taking a dip during the winter, then working out in your swim spa offers a great set of benefits that support you to meet your fitness goals.
Rather than working out in a chilly gym or going on a run on a cold day, or even swimming in a public pool, your own swim spa offers a warm and relaxing space to exercise your body and sooth your mind all year round. A swim spa suits people of all fitness levels and abilities. The buoyancy of warm water combined with adjustable currents allows for a full-body workout that enhances your fitness, all whilst minimising impact on your joints and reducing the risk of injury.
As your cardio and strength improve, you can adjust the current levels to meet your goals.
Dynamic, low impact swim spa exercises
Here are seven of our favourite swim spa workouts.
1. Swim laps
One of the key benefits of a swim spa is the ability to swim great distances, without moving from the spot you are in. Swimming ‘laps’ against the current generated by water jets is an excellent all round exercise, improving your cardiovascular health, as well as helpong to enhance your strength. Start of slow by keeping the current weaker, and gradually build up the current as your swimming improves.
2. Swim intervals
Once you are comfortable with swimming laps, we recommend the benefits of swim intervals. To burn calories efficiently, boost your cardio and enhance your swimming technique, alternate between high-intensity sprints at a higher current, with slower, low current recovery swims. This will help you to build up endurance and increase your speed and swimming skills over time.
3. Water jogging
As well as swimming, there are many other swim spa exercises that you can enjoy. Another accessible exercise that requires no equipment and suits all abilities is water jogging. Jogging on the spot against the current of the water jets mimics the motion of running without the stress on the joints of running on a treadmill or on a road or field. Simply set a current to suit your ability and yog on the spot, ensuring that you aren’t pushed backwards. As you improve, you can increase resistance by boosting the jets, making your workout more intense and challenging.
4. Squats
When it comes to listing the best swim spa exercises to tone your muscles, squats are near the top. To perform them, stand in the water with your feet shoulder-width apart and slowly bend your knees to lower your body further into the water before rising again.
The water will support your body and reduce the strain on your knees and joints whilst the resistance helps to strengthen your legs, glutes, and core, so include this exercise in your workout routine today and see the difference it will make.
5. Seated leg lifts
Another low impact exercise that is still effective for people of all fitness levels, seated leg lifts are particularly effective at strengthening the core, thighs, and hips. Sit on the seat or bench of your swim spa, or use a buoyancy aid like a pool noodle to support your body, and extend your legs straight out. Slowly lift and lower them, keeping your core engaged for as long as you can, and repeat as many times as you personally feel comfortable doing to increase your body strength, tone your lower body, and improve your core stability.
6. Resistance band exercises
If you are looking for swim spa exercises to tone your body, build muscle strength and increase flexibility and mobility, then resistance band exercises are a great choice. Simply attach resistance bands to your swim spa’s anchor points to carry out upper body exercises like chest presses and bicep curls, or lower body moves like squats and leg lifts.
8. Aqua pilates
To improve your core strength, flexibility, mobility and balance, aqua pilates provide a great swim spa workout. You can perform a range of moves like leg circles, side kicks or water plank to engage the muscles, improving your core stability, promoting better posture and enhancing your movement.
Swim spa workouts for winter 2024
Swim spa exercises are accessible for anyone, providing that they are comfortable in water, from high level athletes, to those living with mobility issues or recovering from injuries. So, develop your physical health and support your emotional wellbeing by trying out our top exercise picks.
For expert advice on making the most of your swim spa and adjusting the currents and settings with ease, instructions on swim spa maintenance, or help in buying a swim spa, get in touch with All Weather Leisure.