Are you looking for physical exercise that is both fun and relaxing?
A hot tub workout combines the therapeutic effects of warm water with traditional Exercise. It’s an excellent way to stay in shape while enjoying the comforts of home, from toning muscle mass to burning fat.
If you are looking for a new way to stay fit, the hot tub workout could be just what you need! This article will tell you everything you need to know about incorporating this unique activity into your fitness routine, including how to properly warm up and cool down, which exercises are best suited for the hot tub environment, and more. Let’s get started!
About Hot Tub Workout
A hot tub workout is a type of exercise that can be performed using a water spa or hot tub. Hot tub workout offers an excellent combination of invigorating Exercise and blissful relaxation. A hot tub can be an enjoyable environment for performing any aerobic or anaerobic Exercise. Water buoyancy, the warm temperature, and the massage functions in the hot tub provide extra resistance, which can help to burn more calories during an exercise routine. You can work out most muscle groups, including those in the legs, arms, abdomen, and back, while you do the same cardiovascular exercises, such as squats and push-ups, that you would do on land.
Benefits of Hot Tub Exercise
Exercise in a hot tub is a fantastic method to work out your whole body without placing extra pressure on your muscles and joints. The warm water helps to increase blood flow throughout your entire body, which can help to reduce joint pain, arthritis pain and improve overall flexibility. Additionally, the buoyancy of the water helps reduce the weight your body has to carry, making it easier to move around and exercise. Also, it can help to improve your cardiovascular health and even aid in weight loss.
Get Ready to Reach Your Fitness Goals in the Hot Tub!
Preparation for hot tub exercise is vital to ensure a safe and effective workout. Before beginning your workout, ensure the water temperature is comfortable and not too hot. You should also wear appropriate swimwear or clothing that will allow you to move freely in the water. Additionally, it’s important to warm up before starting your workout by doing some light stretching or walking in the tub water.
Recommended Duration for Hot Tub Exercise
The recommended duration for a hot tub workout depends on the type of Exercise and the person’s fitness level. For example, if someone is starting out, they may want to keep their sessions short, perhaps 10-20 minutes. On the other hand, those who are more experienced can extend their workouts to 30-45 minutes.
Don't Dive Deeper into Water Exercise without Careful Consideration
It is important to exercise caution before starting any water exercises. People with certain medical conditions, such as high blood pressure or heart disease, should consult with their doctor before beginning any exercise program, including hot tub exercises. Additionally, it is essential to start slowly and gradually increase the intensity and duration of the exercises to avoid injury. It’s also required to be mindful of the temperature of the water, as overheating can cause dizziness, nausea, and dehydration. Hydration is essential before and after Exercise to avoid these issues. Be mindful of hot tub dangers, including slips and falls, and take precautions to avoid them.
Types of Hot Tub Exercises
Hot tub exercises can be tailored to fit any fitness level and can be done alone or with a partner. Some popular hot tub exercises include water aerobics, resistance training, and stretching.
Water aerobics is an excellent way to get a full-body workout in the hot tub. This type of exercise involves performing aerobic movements such as jogging, jumping jacks, and squats in the water.
Resistance training is another wonderful way to get a full-body workout in the hot tub. This type of exercise involves using resistance bands or weights to perform activities such as bicep curls, triceps extensions, chest presses, etc.
Stretching is also an essential part of any hot tub workout and can help improve flexibility and reduce muscle tension.
Exercise with Equipment
Aqua Bike
The Aqua bike is a great way to get an effective and low-impact workout in the hot tub. This exercise is beneficial for toning abdominal muscles, lower body, and improving muscle tone. The resistance of the water helps to increase blood pumping, which improves blood circulation and overall health. The warm water also helps to relax muscles and reduce stress.
Dumbbell Set
Using a dumbbell set in the hot tub is an excellent way to add resistance to your workout and target specific muscle groups. Dumbbells can perform exercises such as bicep curls, triceps extensions, chest presses, and shoulder presses. Additionally, using dumbbells in the water can help increase the intensity of your workout while still providing a low-impact exercise option.
Aqua Weight Bag
Aqua weight bag is a type of fitness equipment used in water-based exercises, typically in a pool or hot tub. It typically consists of a durable, waterproof bag filled with a certain amount of water or sand that can be used to add resistance to exercises. The bags come in different sizes and weights to accommodate different fitness levels and exercise goals. It can be used for various exercises such as strength training, cardio, and stretching.
Water Resistance Ball
If you’re looking for ways to liven up your hot tub workout, then why not give water resistance balls a try? They’re a fantastic way to add that extra challenge to your routine! These weighted balls are designed to be used in the water and can provide an effective and low-impact workout. Water resistance balls come in various sizes and weights, allowing you to customize your workout depending on your fitness level. Water resistance balls can be used to perform a variety of exercises, such as crunches, leg curls, and chest presses.
Resistance Bands
Resistance bands are an excellent workout tool for hot tubs. These elastic bands come in various sizes and levels of resistance, allowing you to customize your workout depending on your fitness level. They can be anchored to the side of the hot tub or pool, and the user can perform exercises while standing in the water. Resistance bands can be used for various exercises, such as bicep curls, triceps extensions, chest presses, and shoulder presses.
Aerobics and Freehand Exercise
Stretching in the Water
Stretching in the water can be a great way to improve flexibility and range of motion. The buoyancy of the water can reduce stress on the joints, making it an ideal environment for stretching exercises. Some examples of stretching exercises that can be done in the water include:
- Raised fist stretch: Raise your fists in front of your chest with your elbows pointing forward, then raise your fists above your head and stretch your arms upward.
- Wrist rotations: Your arms out in front of you and rotate your wrists in a circular motion.
- Prayer position: Stand in the water with your hands together in front of your chest as if in a prayer position.
- Hooked stretch: Grip onto a pool edge with one hand and hook the other hand over your elbow, then gently pull your elbow towards your chest to stretch your shoulder.
- Walking knee hug: Walk through the water and lift one knee up towards your chest, then release and repeat with the other leg.
- Sponge-squeeze: Grasp a sponge or foam float in your hand and apply pressure with your fingers to develop your grip strength.
- Finger stretch: Extend your arms and flex your fingers forward, then slowly retract them to attain a full extension of the hands and fingers.
- Shoulder stretch: Embrace your arm across your chest with the opposite hand and gently pull your elbow towards your chest to stretch your shoulder.
- Windshield wiper wrist movement: Extend your arms out in front of you and rotate your wrists back and forth.
- Standing quad stretch: Stand in the water and hold onto the side of the pool, then lift one foot up behind you and hold onto your ankle with the same hand to stretch your quad.
- Hamstring stretch: Stand in the water and hold onto the side of the pool, then lift one foot up behind you and press your heel towards the floor to stretch your hamstring.
It’s important to keep in mind to start slowly and gradually increase the intensity and duration of the exercises to avoid injury.
Flutter Kicks and Scissor Kicks Exercise
Flutter kicks and scissor kicks are great exercises to add to your hot tub workout. These exercises can help strengthen the core muscles, including the glutes, quads, and abdominal muscles, to improve balance and increase flexibility. To do flutter kicks, start floating in the water and keep both legs slightly above the pool or hot tub floor. Grip the edge of the tub and kick your feet in turn. Move both legs up and down in a flutter kick motion for 30 seconds. To do a scissor kick, start floating in the water with arms at your sides and legs straight out. Next, cross one leg over the other.
Sumo Squat
The Sumo squat is a strength training exercise that can be performed in a hot tub. This exercise works the glutes, quads, and hamstrings while also engaging the core muscles. The squat is performed by standing with your feet widening, and toes pointed outward. Lower your body in a squat position while keeping your back straight and chest up. Keep the squat position for 30 seconds, and then return to the starting position.
Cactus Arms
You can perform Cactus arms, a strength training exercise, in a hot tub or pool. This exercise helps strengthen the arms and shoulders while also engaging the core muscles. To perform Cactus Arms, Stand with your feet shoulder-width apart in the hot tub. Raise your arms out to the sides, keeping your elbows bent at a 90-degree angle. Lower your arms back down to the starting position, keeping the elbows bent.
Water Crunches
Water crunches in a hot tub can be a great way to work your abs and core while also enjoying the benefits of warm water. The buoyancy of the water in the hot tub can make it easier to perform crunches, as it reduces the pressure on your spine and provides resistance to your movements, making the exercise more challenging.
To perform water crunches in a hot tub, sit with your feet submerged in the water and your knees bent. Put your hands behind your head, elbows out to the sides. Lean back slightly, lift your shoulders off the edge of the hot tub and bring your knees towards your chest. Lower your shoulders and legs back down to the starting position.
Torso Twists
Torso twists are a type of exercise that can be performed in a hot tub to work the muscles of the torso, specifically the obliques. This exercise helps to improve core strength, stability, and overall body balance. To perform torso twists in a hot tub: Stand in chest-deep water in the hot tub with your feet shoulder-width apart. Place your hands on your hips and twist your torso to one side, keeping your feet in place. Hold the position for a moment, then twist your torso to the other side. Repeat for the desired number of reps.
Kneeling Pelvic Tilt
You can target the lower back and core muscles by doing the kneeling pelvic tilt exercise in a hot tub. This exercise helps to improve core strength, stability, and overall body balance. For a kneeling pelvic tilt in a hot tub, kneel in the hot tub with your knees hip-width apart and your toes pointed back. Arch your back and tuck your pelvis under so your lower back is rounded. Hold the position for a moment, then release and let your pelvis drop back to neutral.
Arms Cross
Arms Cross is a great exercise to add to your hot tub workout. This exercise helps strengthen the arms and shoulders while also engaging the core muscles. To perform Arms Cross, start by standing in the water with your feet shoulder-width apart and arms extended out to the sides. Then, cross one arm over the other and hold for 30 seconds. Switch arms and repeat for a full-body workout.
Side Jackknife
The Side Jack Knife is an exercise that engages the abdominal muscles, lower body, and obliques. To perform the Side Jack Knife in a hot tub, stand in the hot tub with your feet shoulder-width apart and your toes pointing forward. Place one hand on your hip and the other behind your head. Bend your knee and bring it up towards your elbow on the same side; at the same time, twist your torso towards your knee. Hold the position for a moment, then release and return to the starting position.
Leg Extensions
An excellent inclusion to your therapeutic spa routine is the Leg Extension. This exercise helps strengthen the quads and hamstrings while also engaging the core muscles. To perform Leg Extensions, start by standing in the water with your feet shoulder-width apart and arms extended out to the sides. Then, keep your back straight, your chest up, and extend one leg out in front of you. Stay in this position for 30 seconds and then return to the starting position.
Arm Circles
To perform Arm Circles, start by standing in the water with your feet shoulder-width apart and arms extended out to the sides. Then, rotate your arms in small circles for 30 seconds. Switch directions and repeat for a full-body workout.
Calf Raises
To functioning Calf Raises, start by standing in the water with your feet shoulder-width apart and arms extended out to the sides. Then, slowly raise up onto your toes and hold for 30 seconds before moving back to your starting position.
Standing Knee Hug
The knee hug exercise is another excellent way to relax the muscles in the back and hips. In a hot tub, you can use the buoyancy of the water to help you perform this exercise. To begin, stand in the hot tub with your feet shoulder-width apart. Lift one leg up, draw your knee towards your chest, and hug it with both arms. Keep this position for up to 10 seconds. Then, release your leg and repeat on the other side.
In closing, Hot tub workouts are an excellent method to stay fit and healthy. Adding exercises like Arms Cross, Side Jack Knife, Leg Extensions, Arm Circles, Calf Raises, and Standing Knee Hugs can help strengthen the arms, shoulders, core muscles, quads, hamstrings, and calves. With regular practice of these exercises, you can achieve a full-body workout that will help you stay fit and healthy.
FAQs
Q: What is a hot tub workout?
A: A hot tub workout is a fitness routine that involves performing exercises in a hot tub or spa.
Q: What are the benefits of a hot tub workout?
A: The benefits of a hot tub workout include improved circulation, reduced stress on joints, increased flexibility, and relaxation.
Q: How does exercising in a hot tub differ from exercising on land?
A: Exercising in a hot tub provides resistance to your movements, which can make your workout more challenging. The buoyancy of the water also reduces the impact on your joints.
Q: How often should I do a hot tub workout?
A: You should aim to do a hot tub workout 2-3 times per week, in addition to other forms of exercise for a well-rounded fitness routine.
Q: Can anyone do a hot tub workout?
A: It is important to consult with a healthcare professional before starting any new exercise routine, including a hot tub workout. However, hot tub workouts can be a low-impact and enjoyable option for many individuals.
Q: Can a hot tub workout help with weight loss?
A: A hot tub workout can be a helpful addition to a weight loss program as it can provide a low-impact cardio workout and help to increase metabolism. However, it is important to combine a hot tub workout with a balanced diet and other forms of exercise for best results.
Q: What should I wear for a hot tub workout?
A: You should wear comfortable and supportive swimwear or exercise clothing that allows for ease of movement. It is also important to wear water shoes to prevent slipping.
Q: Can a hot tub workout be done alone or in a group?
A: A hot tub workout can be done alone or in a group. Some fitness centers offer hot tub exercise classes, while others may prefer to do their workout alone.
Q: Are there any potential risks associated with a hot tub workout?
A: There are potential risks associated with hot tub workouts, including dehydration, overheating, and injury due to slipping or falling. It is important to follow proper safety precautions and consult with a healthcare professional before beginning any new exercise routine.
Q: What temperature should the hot tub be set to for a workout?
A: The temperature of the hot tub for a workout should be between 98 and 104 degrees Fahrenheit, with 100 degrees being the ideal temperature. It is important to never exercise in water that is too hot, as this can lead to dehydration and overheating.