You can include an assortment of low-intensity, water-based exercises into your fitness regimen. It’s important to always consult a physician before starting a new fitness program.
The buoyancy and heat of the water can help to create a more comfortable environment for you to exercise in, as there will be less pressure on your muscles and joints. Here are the top 5 hot tub exercises for you to try in your Sundance® Spas hot tub, right in the comfort of your Fernie backyard.
1. Flutter Kicks
Endurance, legs, abdominals
Flutter kicks are the perfect water-based exercise to get you warmed up, just in case the warm, bubbling water hasn’t already done so. First, seat yourself comfortably with your back straight and legs out in front of you. Now, alternate kicking your legs up and down, as though you were swimming, for 30 seconds. You should complete three sets of flutter kicks at a rate that is comfortable, yet still challenges you.
2. Leg Extensions
Leg extensions are a great exercise that works both your legs and abdominals. Get started by sitting back comfortably and securing yourself by holding onto an available hand rail, or ledge, if you need support. Sit up straight and hold your abdominals tight to enhance your balance. Stretch both legs out in front of you and keep them as straight as possible. Slowly spread your legs apart, as far as they will comfortably go. Hold the position for a moment, then contract your legs back in. Repeat this move for three sets of 20 seconds each.
3. Arm Crossovers
This low-intensity water exercise is great to get your heart pumping, while strengthening both your arms and abdominals. Sit up straight in one of the seats, or kneel in the middle of the hot tub to further submerge yourself in the water and to gain more space. Hold your abdominals right to increase your balance and maximize your workout. Hold both of your arms out in front of you with your palms facing downwards, and quickly cross each arm over the other, while alternating which one goes on top. Complete three sets of crossovers for 25 seconds each.
4. Reverse Crunches
Reverse crunches are essentially the exact opposite of regular crunches, with the main difference being that your upper body stays in place while your legs extend and retract. Start by sitting comfortably with your upper body leaning slightly backyards and your legs extended outwards. Use your hands to hold onto the seat or a rail for stability, while holding your core right will help to increase balance. Simply extend your legs out in front of you, then retract them back to your torso. Complete three sets of 10-15 reverse crunches, depending on your comfortability.
5. Yoga and Stretching
Endurance, overall strength
Your hot tub can create a great opportunity for your body to relax and unwind. What better place to do some yoga or stretching? The jets will work away at any built-up tension in your neck and lower back, helping to relieve sore and tight muscles. Stretching and yoga can help to increase endurance, enhance balance, and improve the mobility of your body. There are many ways to include stretching and yoga into your fitness regimen, with countless moves and poses to be learned. You should start out with beginner moves, as you move into more intermediate and experienced moves. Try researching yoga positions, reading a yoga tutorial book, or taking a class at your local recreation centre to learn more about the benefits of yoga.
Low-intensity, water-based exercise can be beneficial to your health and overall quality of life. To learn more about the benefits of Sundance® Spas, contact one of our experts at Snow Valley Spa and Leisure today. We have a wide selection of hot tubs for sale in Fernie, along with products and services.