11 Workouts That You Can Do In an Exercise Pool

5.Push-ups

Push-ups can be done in an exercise pool much like you might do a wall push-up. Steady your hands along the edge of the swim spa, ensuring it’s not slippery and angle your body behind you. Keep your arms parallel, then bend your elbows as far as you can before returning to the starting position.

6.Arm exercises

Simply raising your arms to the side, called a lateral raise, and in front of you, called a front raise, and doing bicep curls can be effective exercises in the water thanks to the added resistance. Using foam dumbbells or water weights can further increase the intensity of these workouts. 

7.Leg raises

For this workout, place your back flat against the edge of the exercise pool and brace yourself with your arms along the edge. Keeping your back to the surface of the swim spa and your legs tight together, lift them slowly to waist height, then lower them.

8.Paddling

You can paddle in an exercise pool by propping yourself against on edge of the exterior and kicking backwards. The use of a standard kickboard can also help you do this in the center of the swim spa.

9.Jumping Jacks

Doing jumping jacks in the pool is much easier on your joints than if you were doing them on dry land. The water works in your favorite for added resistance without the harsh landing of a typical jumping jack.

10.Bicycle

With your back against the interior of the exercise pool, move your legs in motion as if you were riding a bike. You can alternate between forward and backward movements.

11.Jump Tucks

For a challenge of high-intensity cardio, incorporate jump tucks into your water workout. Ensure you have enough area surrounding you in the swim spa. Then bend down into a semi-squat and with a burst of energy, bend and lift your legs towards your middle.

Thanks to tools like YouTube and digital apps, a myriad of water aerobics videos are just a smart device away. While it’s certainly not suggested to bring your smart device into the water or too near it, accessing these videos can give you additional inspiration for your next water workout. According to the Harvard Health Publishing Harvard Medical School website, “there are more mellow alternatives that mimic other popular forms of land-based exercise, such as water-based Zumba, yoga, tai chi and Pilates.”

Water workout equipment

There are a multitude of accessories that can help enhance or switch up your water workout including the following:

• Kickboard
• Water weights or foam dumbbells
• Buoyancy belt
• Hand paddles or resistance gloves
• Wrist and ankle weights
• Form Smart Swim Goggles, wearable technology calibrated specifically for Jacuzzi® PowerPro® Swim Spas

Three Tips for working out in an exercise pool

1. Stay Hydrated

Because you’re partially submerged in water during a water workout, you may not be hot or sweating as you might be during a traditional workout. However, it is still important to stay hydrated during a water workout. According to an article on John Hopkins University HUB at Work website, “Water is essential to the body during exercise. It dissolves electrolytes—minerals that include sodium, potassium, and magnesium—and distributes them throughout the body, where electrical energy triggers muscle contractions required for movement.”

2.Warm up and cool down

Stretching before and after any workout is a key aspect of your entire workout and essential for your workout recovery. An article on the Mayo Clinic states that stretching “may help you improve your range of motion and decrease your range of motion... [and] improve flexibility.”

3. Start slow

When starting any new form of exercise, it’s important to start slow, and build your strength and endurance. If you’ve never used a swim spa and are unfamiliar with the power of its current, this is especially important.

Taking it easy at first can help you avoid feeling sore after the workout, according to an article titled, “Exercises to try in the pool right now” on the Harvard Health Publishing Harvard Medical School website. In the article, Jessica Hildebrandt, a physical therapist at Harvard-affiliated Brigham and Women's Hospital, and former competitive swimmer and water polo player, states: “The water supports you, so you feel good and can do more than you’re used to. But you can overdo it without realizing it. She advises water exercise novices to start with easier exercises and shorter durations, then gradually increase the intensity.

If you’re interested in exercise pools, Jacuzzi® Swim Spas are designed to support the needs of high-endurance athletes and can help increase your ability to train, recover, relax and perform. By harnessing water’s natural ability to heal the mind, body and soul, the Jacuzzi® company takes the concept of an exercise pool to the next level. 

Disclaimer: The following registered trademarks are owned by companies not affiliated in any way with Jacuzzi Group. Alexa®, Google Assistant™, and Siri® are trademarks and registered trademarks of their respective owners.

Medical disclaimer: This information is not intended to prescribe a particular diagnosis or course of action. We are not medical professionals. Please contact your GP or other medical professional for advice if you have any concerns about your current health or well-being.

Affiliations: Jacuzzi® is a registered trademark of Jacuzzi Group. All rights reserved.