Can you lose weight doing aqua fitness? (Swim spa exercises, weight loss tips and more)

As water exercises work your entire body, you get more out of aquatic training than a normal gym workout — with the added bonus of enjoying the refreshing water and minimising strain on your body.

What are the benefits of training in water?

If you are looking to lose weight, water training is a great low impact exercise option that uses water resistance to target the muscles and help to burn calories.

Because of the added resistance in the water, you’re actually working harder than you would on land to complete the same exact movements, even if it doesn’t feel like it.

Water provides resistance in three dimensions: forward, back, side and surrounding. Because of the surrounding medium, it’s a much more functional and efficient way to train.

A Swim Spa is a great option as they are accessible, come in a variety of sizes and are a great year-round fitness option for everyone to enjoy.

How do I achieve my fitness goals?

Having a measurable goal allows you to track your progress. A specific goal is easier to achieve and monitor. A time-bound goal gives you a deadline to work to - making it more motivating.

A great way to remember this is through the SMART method, which helps you make sure your goal is specific, measurable, attainable, relevant, and timely.

What is a good swim workout?

Aquatic exercise, depending on the intensity, has been shown to burn up to 400-600 calories in an hour! By adding weights you can achieve more.

The best way to lose weight is through a combination of consistent exercise and healthy eating. Try to get moving in the water 3-4 times a week whether that’s in the morning, during the day or at night.

You can perform cardio activities like:

  • water jogging and walking
  • swimming against the jet current to improve your muscle strength
  • water aerobics to enhance flexibility
  • weighted arm and leg lifts

Make sure you support your exercise routine with a healthy well-balanced diet and plenty of sleep.

Is swimming better than the gym?

Exercising in water is a great way to keep fit, and it's much easier on your joints than other types of training. You can work your strength, speed, and agility underwater. You don’t even have to swim.

If you have a swim spa, you can use the powerful swim jets to take your aqua fitness to the next level.

Benefits of a swim spa for strength training:

  • Water training is low impact and gentle on joints.
  • Water provides three-dimensional resistance around the body for better results.
  • Water can help improve flexibility and strength at the same time, thanks to powerful swim jets that increase resistance in multiple directions.

We’ve come up with an easy to follow swim spa fitness programme that you can follow to start your aqua fitness journey.

Is water jogging good exercise?

Make the most of the resistance from the swim spa jets and try walking or jogging against the power of the jets. This is a great way to build up your strength and endurance.

Tip: Having a measurable goal allows you to track your progress. Try setting a timer for 10 minutes and walking or jogging against the water, then increase in 5 minute increments as you get fitter. Once you are up for a challenge turn on the jets for more resistance.

Are resistance pools good exercise?

Now that you’ve built up some resistance training by walking and jogging against the water, it’s time to swim. Pick your favourite style whether it’s freestyle, butterfly or backstroke and swim against the current.

Tip: Most swim spas come with multiple jets and settings. Start off swimming against one jet and build up as your strength grows.

Can you tone up with water aerobics?

Water aerobics help to enhance flexibility, and even improve power by using the resistance of the water to build muscle strength.

Tip: Try introducing a few simple exercises like:

  • Jumping jacks
  • Lateral arm lifts
  • High-knee lift extensions
  • Leg kicks

These exercises will get your heart rate up quickly and help you burn calories while using only your body weight and the resistance from the water.

Can you build muscle with water exercises?

By adding some weight you can target specific areas of your body. Try adding a weight belt, foam dumbbells or ankle weights to increase the intensity of your workout.

Tip: Try performing weighted exercises in timed intervals with active recovery in between. Start with 30 seconds of work, immediately followed by 15 seconds of recovery. If you’d rather complete exercises by reps, and you’re a bit more advanced, aim for 15-20 reps for 3-4 sets.

How long do you need to swim to get a good workout?

As with any type of exercise, the duration of your sessions will vary depending on your fitness level, and the intensity with which you train.

If you’re new to aqua fitness, start slowly – two or three 20-minute sessions a week will be plenty.

Before long, you’ll find you have the cardio and muscular endurance to complete hour-long sessions almost every day of the week.

Swim spa safety tips

You may sweat more than you realise when you’re working out in the water, so stay hydrated by drinking plenty of fluids before and after you work out.

If you are new to aqua fitness, you can check out our swim fitness video below.

In Summary

We hope this article has helped you understand the many ways to exercise in the water.

If you are looking for more information on swim fitness, you can check out our other articles here.

As always, if you need any more help or advice, feel free to drop into your local Spa World Showroom..

You can also contact our customer care team via our website. We are happy to help.

Related Articles

Five Star Trust Pilot Rating

We are proud that Spa World customers have given us a Five Star Trustpilot rating.