H2Xercise System
Experience the benefits of the H2Xercise Fitness System
An H2X Fitness Swim Spa is more than just a relaxing retreat; it's a place where you can enjoy a variety of workouts right in your backyard. From resistance training to low-impact cardio, the swim spa provides an ideal environment for enhancing your fitness level while enjoying the therapeutic benefits of water.
- Large swim area free of obstacles
- Optional non-slip flooring system
- Adjustable swim current for resistance
- Ability to balance using the grab bar or side of the spa
The H2Xercise Fitness System and aquatic workout book are designed to help you maximize your swim spa experience. This comprehensive system includes a rowing kit, resistance bands, and detailed workout plans that cater to all fitness levels. With the aquatic workout book by Dr. Rick McAvoy, a recognized expert in hydrotherapy, you'll find easy-to-follow routines that make it simple to incorporate water exercise into your daily routine.
Water exercise equipment for your swim spa
Your swim spa comes with an H2Xercise kit, which includes rowing bars and resistance bands. Easy to connect, you can use the rowing kit for upper body strength and endurance training. When you're done, just release the four fastening points and store it in the durable H2Xercise bag for your next session. The kit also includes multiple resistance bands and attachments, which are perfect for a wide variety of strength and flexibility exercises.
Water exercise workouts for home
The "H2Xercise Aquatic Workout for Every Fitness Level" is a water exercise program from Dr. Rick McAvoy. A water exercise expert and professor of hydrotherapy, McAvoy authored the exercise program exclusively for the Master Spas line of swim spas.
The book includes a variety of swim spa workouts that were designed specifically to help you get the most out of your swim spa. Organized by fitness level and target muscle group, you can follow a sample workout or create your own.
- Flexibility/stretching exercises for the water
- Strength building water aerobics exercises
- Beginner swim spa routines
- Intermediate swim spa routines
- Advanced swim spa exercise programs
How to use the H2Xercise Fitness System
Transform your swim spa into a complete fitness center. With the H2Xercise Fitness System, you can perform a variety of exercises that promote strength, endurance, flexibility, and recovery. To get the most out of your swim spa workouts, it's important to follow these best practices.
Choose the right water temperature
Setting the correct water temperature ensures comfort and helps you get the best performance from your workout. Lower temperatures (80 to 85 degrees Fahrenheit) are ideal for intense workouts like swimming and aqua jogging to keep your body cool during exertion. Warmer temperatures (90 to 99 degrees Fahrenheit) are perfect for aquatic therapy, stretching, or post-workout recovery to promote muscle relaxation and improve circulation.
Warm up before exercising
Start each session with a gentle warm-up, such as walking or lightly swimming against a low current, to increase blood flow and loosen your muscles. This will help prepare your body for more strenuous activity and reduce the risk of injury. Spend 5-10 minutes on warm-up movements that gradually elevate your heart rate.
Use full range of motion
Whether using resistance bands or doing freestyle strokes, aim to move through a full range of motion. The natural resistance of water provides a smooth way to increase flexibility while engaging muscles effectively. This promotes better mobility and helps you perform everyday activities with ease.
Monitor your intensity
The swim spa's adjustable current and resistance equipment allow you to tailor workouts to your fitness level. Pay attention to your heart rate and breathing to ensure you stay within a comfortable range, especially if you're new to water exercise. You can also vary the intensity by alternating between higher and lower resistance levels, simulating interval training.
Start slowly if you are new to exercise
If you're just beginning a fitness routine, it's important to start slowly. Begin with short sessions — 10 to 15 minutes — and gradually increase the duration as your fitness improves. Focus on form and getting comfortable in the water before attempting more challenging workouts.
Expand the duration of your sessions
As your endurance improves, you can increase the length of your workouts. Build toward 30 to 45 minutes of continuous exercise for cardio sessions or break strength exercises into sets to enhance stamina. If you prefer interval training, alternate between swimming, jogging, or rowing with rest periods.
Consult your doctor
Before starting any new exercise program, especially if you have health conditions or are recovering from an injury, it's wise to consult your healthcare provider. Water exercise is low impact, but getting medical clearance ensures that you're exercising safely and effectively.