summer fitness ideas

Get fit and stay fit this summer — without going to the gym

Summer is nearly here, and we’re trading in sweatshirts for tank tops; early nights curled up on the couch for evening walks. As the weather warms up and the days get longer, it might also be time to consider making another change — to our workout routines. 

Maybe you spent the winter taking group fitness classes at the gym or booking a lane at the pool. But between the fresh air and sunshine, there’s nothing quite like the feeling of an outdoor workout in the summer. Taking your summer workouts outside can bring a new level of motivation and enjoyment to your routine.

Water exercise is an especially effective — and cool — way to stay fit during the summer, providing a low-impact workout that’s easy on your joints while still challenging your muscles. No sweating required. You can swim, aqua jog, or go through your favorite swim spa exercise routine.

An H2X Fitness Swim Spa by Master Spas makes it easier to get active and stay active this summer, all from the comfort of your own backyard. Plus, the versatility of a swim spa means you can tailor your workouts to your specific fitness level and goals  —  without the need to hit the gym.

water exercise ideas

Why choose water exercise?

Water exercise is an incredible way to stay fit, offering numerous benefits that make it an excellent alternative to traditional gym workouts.

Low-impact workout

One of the most significant advantages of exercising in a swim spa is the low-impact nature of water workouts. You can enjoy an effective workout without the stress that traditional land-based exercises can place on your body.

The buoyancy of water supports your body, reducing the strain on your joints and minimizing the risk of injury. This makes swim spas an ideal choice for individuals struggling with arthritis, joint pain, or those recovering from injuries. 

Fun fact: When you are in chest-deep water, your body weight is “reduced” by 80 percent. 

Improved cardiovascular health

For those looking to get fit and stay fit, swimming is a popular option. In fact, according to the U.S. Census Bureau, it’s the third-most popular form of exercise. Not only is it an activity that you can enjoy throughout your life, swimming — and other water exercise — is excellent for improving cardiovascular health. 

The resistance of the water makes your heart work harder to pump blood, enhancing circulation and boosting heart health. Regular cardio workouts in a swim spa can help lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease.

Increased resistance

Exercise and physical activity are essential to healthy living. Current guidelines suggest that adults get at least 150 minutes per week of moderate-intensity aerobic activity. But the recommendations go beyond exercises that get the heart pumping. Incorporating resistance training can help you improve overall strength, as well as joint stability and function. 

You don’t need to go to the weight room to improve your strength. Unlike exercises on land, water provides resistance in every direction, requiring the body to work harder to move through it. This resistance helps to build muscle strength and endurance without putting excessive strain on the joints, making water exercise ideal for people with arthritis or those recovering from injury.

Stress relief

There’s something inherently soothing about being in water. You just feel better, whether you are lazily floating or exercising — and research backs that up. According to one study, swimmers report significantly less tension, depression, anger, and confusion, and more vigor after a session in the water.. 

The calming effect of water exercise can help reduce stress and anxiety. In “Blue Mind: How Water Makes You Happier, More Connected and Better at What You Do,” the marine biologist Wallace J. Nichols contends that water has a calming effect on the human psyche, offering cognitive and emotional benefits. 

In addition, the rhythmic movements of swimming and the gentle pressure of the water can also aid in relaxation, helping you unwind after a long day.

summer fitness ideas

Exercise ideas for your swim spa

Are you looking for a versatile and enjoyable way to stay fit?

Whether you’re aiming to improve cardiovascular health, build strength, or simply enjoy a refreshing way to exercise, an H2X swim spa provides endless possibilities. 

Beginner water aerobics

Start with a beginner swim spa workout routine. March in place, perform leg lifts, and do arm circles to warm up. These exercises are great for increasing your heart rate and preparing your body for more intense workouts.

H2X swim spas come with an exercise kit that includes rowing bars, resistance tubing, and a water exercise guide. You can use the H2Xercise book, written by Dr. Rick McAvoy, to personalize a workout routine or follow one of the suggested swim spa plans.

Consistency is key when following any workout plan, whether you’re looking to get fit this summer or setting a New Year’s resolution. No matter your fitness level or fitness goals, most experts recommend exercising at least three days a week. Swim spa workout routines can be the centerpiece of your training or complement other physical activity.

swimming in place

Swimming in place

One of the unique features of a swim spa is the ability to swim against a current. This provides an excellent cardiovascular workout, helping to build endurance and muscle strength.

H2X swim spas feature an adjustable jet system, which creates an endless current for swimming in place. H2X Trainer swim spas are ideal for new and recreational swimmers, while the Challenger series is designed for endurance athletes and fitness enthusiasts. You can swim as fast as 1:20 per 100-meter pace in an H2X Challenger, which has an airless jet system for swimming and water exercise.

Need more of a challenge for sprint sets? The H2X Challenger 18D Pro allows you to swim at a pace as fast as 1:10 per 100 meters. You can use the touchscreen panel to adjust the speed of the swim current to match your fitness level or the workout on your training plan.

Aqua jogging 

When it comes to running, you either love it or you hate it. Even among those who consider themselves runners (about four in 10 people, according to data), a significant number either dislike running or barely tolerate it. Nevertheless, people often choose to lace up their shoes because it’s a great way to stay in shape.

However, you don’t have to lace up your shoes to enjoy the cardiovascular benefits of running.

Water running (also known as aqua jogging) in a swim spa offers the cardiovascular benefits without the impact on joints.

Running on hard surfaces like roads can stress your joints, muscles, tendons, and ligaments. In contrast, the buoyancy of water significantly reduces this impact. When you’re submerged up to your chest, the water can support up to 80 percent of your body weight, providing a much-needed break for your body and minimizing the risk of injury. 

Aqua jogging in a swim spa offers a low-impact alternative that helps protect your joints while still delivering an effective workout. You can adjust the speed of the swim current to make the workout more challenging. 

And, unlike the local pool, you are in control of the water temperature. H2X swim spas can be heated up to 99 degrees, and you can choose the temperature based on your personal preference, the outdoor temperature, and whether you want a therapeutic experience. A cooler water temperature, typically in the mid-80s, is refreshing and ideal for tough water running sessions and swimming. If the water temperature is in the low 90s, it’s better for aquatic therapy sessions and gentle exercise.

water exercise ideas

Resistance training

One of the ways to improve your fitness this summer is to incorporate variety into your workouts. Not only will it ensure that you target all of your muscle groups; it will help you avoid boredom and maintain consistency. Two options for mixing up your workout routine are circuit-style training and resistance training. 

Performing a series of exercises in a sequence with minimal rest in between, circuit-style training targets different muscle groups and keeps your heart rate elevated. You can incorporate exercises such as rowing, chest presses with resistance bands, and leg raises for strength and endurance.

In addition, you can take advantage of water’s natural resistance to improve strength. You can use a kickboard, rowing bars, or water dumbbells to perform traditional exercises in the comfort of your swim spa. For example, you can hold a kickboard in front of you and push it through the water to work your chest, arms, and core. To do a leg lift, hold onto the side of the spa and lift your legs against the resistance of the water to target your abs and lower body.

Making water exercise comfortable and safe, H2X swim spas have a nonslip, comfort floor system option. This unique flooring offers a unique combination of grip and traction that makes swim spa exercise easier and more enjoyable.

Yoga and stretching 

Stretching is a crucial component of any fitness routine, helping to improve flexibility, reduce muscle tension, and prevent injury. While many people think of stretching as a land-based activity, doing it in a swim spa can offer unique benefits. Water’s buoyancy and resistance make it an ideal environment for stretching, as it reduces the strain on your joints and allows for a greater range of motion. 

Practice poses like the warrior, tree, and downward dog to improve flexibility and balance. You can also use the steps of the swim spa to stretch your leg muscles, including hip flexors and quadriceps. 

swim spa investment

Invest in a backyard pool alternative

Do you want to be able to swim, exercise, and relax at home? Having an H2X Fitness Swim Spa by Master Spas allows you to swim on your schedule while adding a fun factor to your backyard. You can click here to find out more about the benefits of hydrotherapy and relaxing in a swim spa. Or, contact your local Master Spas retailer to learn more about swim spa ownership. Wondering how much a swim spa costs? You can request a quote here.