Toning up in the hot tub strengthens your pleasure. If you’ve ever thought of lifting weights in your hot tub, this post is for you.
Cailean Johnson, owner of Trilogy Fitness is today’s guest blogger. He’s ranked in the top 3 best Eastside personal trainers by 425 Magazine and he’s my own personal trainer. We worked on these exercises together and I can guarantee that they are not strenuous, but effective and easy to do.
Take it away, Cailean:
The same relaxing hot tub experience that eases your sore muscles can help you exercise them for more upper body strength. Use Wet Bells made for the water and available on Olympic Hot Tub’s estore or other handheld weights. Light weights combine with the water resistance and buoyancy for a low-impact session with high-impact effectiveness.
TIPS BEFORE YOU BEGIN
• Try performing one to three sets of each of these exercises 10 to12 times, depending on your fitness level.
• To be safe, do this when you’re alone in the tub.
• Sit at the edge of your seat with water up to your shoulders. Warm up with shoulder shrugs, big arm circles forward and backward, and swinging your arms back and forth across your body.
• As always, check with your doctor before you start an exercise program.
• Keep an eye on your body temperature, and make sure your Hot Spring Spa is set no higher than 102º. Stop and climb out slowly if you feel overheated, dizzy or faint. And, stay hydrated while hot tubbing and exercising!
Exercise 1 Bicep Curl
To exercise your arms and biceps, sit up straight with both arms down, raise the weight by flexing the elbow, and then lower it slowly by straightening the elbow close to your side.
Exercise 2 Front/Lat Raise
For a strong shoulder exercise, start with your arms at your side, palms back, and slowly raise both arms without bending until they are in front of you at shoulder height. Lower them slowly, then raise them to the sides until shoulder height and return to the start position.
Exercise 3 Reverse Fly
To strengthen your back, lean forward so your chin is just above the water, hold the weights in front of you until they touch with your elbows slightly bent, then move the weights to the sides to shoulder height and squeeze your shoulder blades together.
Exercise 4 Triceps Kick Back
To exercise your arms and triceps, bend your right elbow so your upper arm is parallel to the hot tub floor, with your forearm perpendicular, your palm facing in and your elbow close to your waist. Holding your upper arm still, straighten your forearm behind you until your entire arm is parallel to the floor and one end of the dumbbell points toward the floor. Slowly bend your arm to lower the weight, return to start position and repeat.
Exercise 5 “Arnold” Overhead Press
To strengthen your shoulders and chest, start with our palms facing your chest, weights together and elbows at your side. Press the weight straight overhead while slowly turning the weights so your palms are facing away from your body when your arms are fully extended. The weights should be shoulder-width apart at top of movement. Without losing momentum, slowly return the weights to the starting position.
The hot tub is the perfect place for health for your body and soul, relaxing and rejuvenating, easing the stress and enhancing the muscle tone. And, just maybe, getting to Michele Obama arms!
SANUM PER AQUA. Latin for Health through Water.