The Beginner’s Guide to Swim Spa Fitness
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The Beginner’s Guide to Swim Spa Fitness

by | Aug 15, 2022

All Weather Pools are a great alternative to going to a gym to exercise. With an All Weather Pool, you can exercise in the comfort of your own home and you don’t need to worry about crowded gyms.

Also, aquatic exercises are much easier on your joints and muscles. And as an added bonus, you can also use your All Weather Pool as a hot tub, so you can soak your muscles in warm water with hydrotherapy jets after your workout.

With all these benefits, it’s hard to see why anyone wouldn’t want to exercise in an All Weather Pool. Sometimes it can be hard to know where to start, so we have put together a beginner’s full body workout that you can follow so you know what to do for aquatic exercise in your swim spa.


Warm Up

It’s always best to start your workout with a warm-up to get your heart rate up and loosen your muscles. A great warm-up to do in your All Weather Pool is just some simple stretching. Stretch out your shoulders, legs, neck, hips and anywhere else you might feel some extra tension in your body.



Next, start up your jetted swim lane. You can adjust the current to the appropriate pace for your swimming level. The swimming jets should be at a level that is not exhausting, but that challenges your cardiovascular system after swimming for 15 minutes. Alternatively, you can also set up your tethered swimming system and adjust the tether to fit those same criteria.

Swim for 15 minutes using whatever swimming stroke is most comfortable for you, front stroke, backstroke, breaststroke or any other style you like. Swimming is a great full-body exercise that helps keep your cardiovascular system healthy as well as helps you tone several different muscles in your body.


Strength Training

Strength training in your swim spa is a great alternative to regular weight lifting because in the water your body is weightless, making the whole process much easier on your joints and muscles. Attach your resistance bands to the clips on the side of your tub. Using these bands, you can work out almost every muscle in your body!

Start by grabbing the handle with your arm down and slowly curl your arm up and then bring it back down to do a bicep curl. Do this 12 times per arm and repeat for 3 sets.

Next, try doing some chest flys, by attaching the handles to the resistance bands above the water level. Stand in the middle of the pool and bring your hands together in front of you. Repeat this exercise 10 times for 3 sets.

Then for some lower body exercise, try some sideways leg extensions. Attach the ankle cuff to the resistance band and attach the cuff to one of your ankles. Grab the handrail above your swimming jets for stability and lift your leg away from your body. Repeat this 12 times on each leg for 3 sets.



After you’re done your strength training, remove your resistance band attachments and add your rowing attachments. Rowing is a great way to round off your workout. It works several major muscle groups, including your back, core and arms, as well as increases your endurance.

Row for 10 minutes, keeping your heart rate up nice and high. Then, for the next 5 minutes, steadily slow down your rowing to slow down your heart rate.


Cool Down

The best part of any workout! Time to relax! Take a seat in one of your All Weather Pool’s chairs and turn on the jets. The jets will help increase your muscles’ circulation, helping you recover even quicker!

One of the best things about exercising in an All Weather Pool is that it is accessible for almost anyone! You can adjust the current, the resistance bands and the rowing attachments to accommodate many different levels of skill. So what are you waiting for? Try out an All Weather Pool workout today!

How do I know which is the right All Weather Pool for me?

There are many questions to ask before buying an All Weather Pool. Our Arctic Spas® specialists are always available to answer your questions and provide guidance on how to choose the right All Weather Pool. Make an appointment for a personal or virtual consultation or download our hot tub buyer guide here.

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