How to Exercise in a Pool
For anyone looking for an effective, year-round aquatic workout, a swim spa pool is an ideal option. Due to its compact size, insulation, and heat-retaining capability, it can still be used even during the coldest days of winter. While the swim current of a swim spa is great for providing a challenging swim workout without having to turn around and do laps, there are a number of other ways for how to exercise in a pool to change up your workout routine.
Aquatic exercises provide a number of benefits and are excellent for those that need a low impact environment. The water buoyancy helps support your body weight, which makes it much easier to move, stretch and improve flexibility. The water itself also provides resistance which is perfect for strengthening muscles. To learn some ideas for how to exercise in a pool, keep reading below.
First, Prepare
As with any other type of exercise, it is always recommended that you consult with a doctor or physiotherapist first. There are also a few accessories and tips that can help maximize your pool workouts.
- Water shoes can help provide traction
- A flotation belt or water noodles can help you float while performing exercises
- Slower movements provide less resistance than faster movements
- For increased resistance, use styrofoam weights, flutter boards, or webbed water gloves
- Never push through the pain if any is experienced during an exercise
- Remember to stay hydrated
Top Pool Exercises
Start by doing a few reps of each and continually adding more as your strength and stamina allows.
Water Jogging - walk or jog 10 to 20 steps forward and then backward. Increase the speed to increase the difficulty level. For smaller swim spas, you can jog on the spot. Try alternating jogging for 30 seconds with walking for 30 seconds if you feel fatigued.
Forward & Side Lunges - stand near the edge of the swim spa for support if needed. Take an oversized lunge step in either a side or forward direction. Make sure that your knee doesn’t advance past your toes. Do sets of 3 to 10 lunges and switch sides and repeat.
Leg Balance - while standing on one leg, raise your other knee so it is hip level. Take a pool noodle and place it under your raise leg that it forms a ‘u’ shape with your foot in the centre. Hold for 30 seconds and switch legs. Do sets of 5 for each leg.
Sidesteps - face the swim spa wall and step sideways with your body and toes facing the wall. Do 10 to 20 steps in one direction before returning and repeat twice in each direction.
Planks - while holding a pool noodle in front of you, move into a plank position. As the noodle submerges under the water keep your elbows pointing straight down toward the pool floor while keeping your feet flat on the bottom. Hold for 15-60 seconds or for as long as it is comfortable.
Bicycle - loop 1-2 noodles around the back of your body and then rest your arms on the noodles for support. Move your legs in a motion as if you are riding a bicycle for 3-5 minutes.
Arm Raise - use webbed gloves for extra resistance and hold your arms at your side, then bend your elbow to 90 degrees. Raise and lower your elbows towards the water surface and repeat 3 sets of 10.
Now that you know other ways that you can exercise in a swim spa pool, download a buyer’s guide to learn more about their benefits.