Exercising in the pool is a fun and cool way to shed a few pounds. Working out in the hot tub can be beneficial if you experience muscle or joint soreness, or if you have arthritis, because it helps relax the muscles and soothe the joints with heat. When your muscles are relaxed, you can experience less pain and move your body through greater ranges of motion.
Cardiovascular Exercise
Swimming is an effective cardiovascular exercise because it elevates your respiratory and heart rates and keeps them at a high level. Swimming also helps tone your muscles, because most strokes incorporate a combined movement using all of your limbs to propel you through the water. You may also consider jogging in the water because it provides resistance and increases your heart rate, but still keeps you feel cooler than running on land. This is a good alternative for people who have hip and knee problems or who find it painful to bear weight when running. Jogging in place or jumping in a hot tub also provides effective cardiovascular exercises. Your heart rate will increase more during these workouts because you are performing them in a warmer environment, so be careful not to overdo your exercise.
Strength Training
Strap on a flotation belt and head to the deep end of the pool for a leg workout. While floating, rock your torso side to side and karate kick under water with the opposite leg. The resistance provided by the water will help build strength in your legs. This is a good exercise for people with knee and hip problems who need to strengthen those areas. Grab a pair of floating weights. These are usually made of foam or plastic and provide additional resistance when you push them through the water. Hold one in each hand and hold your arms straight out in front of you. Push the weights down through the water until you touch your legs. Put your arms out to the sides and repeat the motion to strengthen your arms and shoulders. Hot tub users may choose to use floating weights for strength training as well, or they may use the force of the jets as a form of resistance. Place your hand or foot in front of the jet stream and press against the water flow toward the base of the jet until you meet your maximum resistance.
Benefits
Exercising regularly keeps your joints and muscles in motion, which helps restore, retain or increase your strength and flexibility. If you have pain or recently had surgery, performing exercises in water is a good way to rehabilitate the injured area by gently exercising the joints and muscles. Water's buoyancy reduces the stress on the joints and allows a more free movement of the joints and limbs. You can also use the water to provide resistance to increase your strength and build muscle if lifting weights is too strenuous. Exercising in a hot tub can increase your body temperature, which increases circulation.
Warnings
Allow your body time to adjust to the temperature of the water before starting your exercise. If you exercise in a pool, you may need to let your body adjust to the cooler water so your muscles don't cramp. If you exercise in a hot tub, allow your body to warm up to the water temperature so you are less likely to overexert your cardiovascular system, which may cause you to feel lightheaded or dizzy. Move your limbs and muscles slowly, working up to the full range of motion to help avoid strains or sprains of the joints or muscles. Stop the exercise if you feel sick or experience sharp or increased pain. Check with your doctor before starting any new workout.
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