• Fit for Fall – Hot Tub Exercise Guide

    Fit for Fall – Hot Tub Exercise Guide

    Before you let your Summer exercise routine fizzle out in favour of cold weather hibernation, remember that you’ll feel like you’re back to square one when the weather warms up again if you do so. Thankfully, a hot tub is the best way to stay warm for Fall while maintaining your fitness! Because it’s low-impact and easily tailored to your fitness level, anyone can benefit from water exercise, regardless of age or agility. So check out these four calisthenic exercises that you can do in your tub and let the swirling water both soothe and challenge your muscles.

     

    Toe Pushes

    To strengthen: calf muscles

    Push your toes against the floor of your Beachcomber to flex your calves. Begin by holding the position for a few seconds and repeat 3-5 times. At your own pace, you can work your way up to holding the position for 10-15 seconds.

     

    Bicycle Kicks

    To strengthen: abdominals and legs

    Position yourself firmly perched on the edge of your hot tub seat and hold onto the nearby ledge for support. Lift both of your legs out of the water and cycle rapidly as if you were riding an invisible bicycle. Begin with three sets of bicycle kicks for approximately 30 seconds each. As you increase core strength and cardiovascular endurance, you can up the number of sets that you do.

     

    Arm Criss Cross

    To strengthen: forearms and core

    Sit up straight in your seat with your abdominals engaged to assist with balance. Hold both arms out straight in front of you with your palms facing downwards. Quickly cross your arms over one another, alternating which one goes on top of the other. Do three sets for roughly 30 seconds each, and increase over time as you build strength. To further intensify this exercise, consider trying it with small dumbbells as well.

     

    Side Leg Extensions

    To strengthen: legs and abdominals/obliques

    Sit back deeply in your seat and stabilize yourself with surrounding ledges if you need extra support. Stretch your legs out in front of you, take a couple deep belly breaths, and slowly spread them as far apart as is comfortable yet challenging. Keep your core tight and hold the position for 30 seconds, repeating for 3-5 sets.

     

    Since your hot tub is a place of soothing comfort, you might feel skeptical about the intensity of your workout in it, but research shows otherwise. The resistance of the water makes your workout stimulating despite the context fooling you into thinking that it feels easier than if you were running on pavement. In fact, the water challenges muscles that are more difficult to engage on land.

    Also, because water lessens the effects of gravity, you’re able to move your joints through a wider range of motion, which improves flexibility. And even your lungs benefit, because the water pressure makes them work harder than they would on land. But don’t take our word for it – try these exercises out for yourself!

     

  • Are Hot Tubs Bad for Skin?

    Are Hot Tubs Bad for Skin?

    When considering the lifetime investment of a hot tub purchase, you may come across some contradictory research regarding the effects of hot tub soaking on skin. Myths around adverse effects on skin have to do with hot tub sanitation and the cleaning chemicals used. It’s true that if not properly disinfected, hot tubs can harbor bacteria that can lead to skin irritation or infection. Hence the importance of keeping your hot tub well maintained, and water sanitized!

    But once that maintenance foundation is set, the beautifying effects of soaking in hot water are in the overwhelming majority. Similar to the effect of a steam room, soaking in hot water opens your pores so that oil and dirt can be removed. The process here is two-fold: the sweating you do at high temperatures helps to draw toxins to the surface of your skin. Your hot tub water then works to remove these toxins, which are destroyed by minerals in the water. As with a spa session, the glow you often notice as a result of a lengthy hot tub soak tends to linger. This is because the heat of hot tub water encourages the deeper flow of blood and lymph fluids as blood vessels dilate, which has lasting effects on the appearance of your skin.

     

    Soak your way to clearer skin, by remembering these four tips!

     

    1. Firstly, make sure that you keep your hot tub water well maintained, to avoid the opposite effect of skin irritation! Pay particular attention to the water care products you’re choosing if your skin tends to be sensitive. Beachcomber Softis your best bet, as a soothing water enhancer that helps stabilize pH levels while improving water quality for a silky water effect. Blended from naturally occurring borate salts, Soft’s moisturizing effects on your skin will compliment your soaking routine nicely. Find Soft, available in a pleasant green apple scent, on the Beachcomber e-Store: https://store.beachcomberhottubs.com/water-care/water-care-systems/soft

     

    1. Spend at least 15 minutes in your hot tub.This will allow for maximum opening of your pores. While you soak, try gently rubbing the skin on your arms, legs, face and back, to stimulate the circulation at your skin’s surface. You can then use an exfoliating face scrub after your soak, for further cleansing action while your facial pores are still open.

     

    1. Try following your soaking ritual with a quick cold shower.This rinse will seal your pores after their detox and draw the blood back to your core organs, which also reinforces your body’s immune system, as an added benefit. And you might want to drink a glass of warm water with a pinch of salt and honey to restore electrolytes after your soaking session. A proper electrolyte balance in your body will enhance the glow you’ll notice in your skin’s appearance.

     

    1. Moisturize your skin following your hot tub session and cold rinse.Immediate moisturizing will lock in the hydrating effects of the lotion while your skin is at its most permeable. This will also allow you to combat any drying effects the heat may have on your skin, depending on your level of skin sensitivity.

     

     

  • Mental Health Benefits of a Hot Tub

    Mental Health Benefits of a Hot Tub

    Using hydrotherapy to relieve stress and reap mental health benefits is wise, as mental and physiological health is closely connected, and soaking in a hot tub will address both!

    Try soaking in your hot tub for 15-30 minutes daily for the following mental health benefits:

     

    1) Relief from physical symptoms

    Whether your ailment is post-workout muscle soreness or advanced arthritis, physical pain will undermine your mental energy. While your body is healing within the warmth of your hot tub, your mind will be freed from thoughts of pain. Use this opportunity to practice letting go of other mentally draining thoughts, such as work worries or routine responsibilities, and just focus on indulging in the solitude of your backyard oasis.

     

    2) Balance in hormones

    Studies have shown that soaking in hot water results in a combination of increased blood flow and relaxed breathing, which in turn causes an increase in levels of “happy” hormones like serotonin and dopamine, and a decrease in “stress” hormones like cortisol and epinephrine. This balance in hormones can help to treat the emotional and physical symptoms of stress, anxiety, and depression.

     

    3) Deeper sleep

    The heat of hot tub water naturally raises your core body temperature. As you exit, your body temperature will enter a cooling period. This process mimics the pattern of body temperature changes before and during sleep, which ultimately helps you achieve a deeper sleep. And improved sleep is one of the best weapons you can have to combat stress on an ongoing basis.

     

    4) Meditation opportunities

    If you’ve ever wished you could master clearing your mind and achieving perfect serenity, your hot tub is the perfect place to practice meditation. You can use aromatherapy candles (in soothing scents of lavender or vanilla), and play calming nature sounds to help distract you from racing thoughts. Practice taking slow deep belly breaths as you focus on the warm water enveloping your body, and the strains of the music, if you choose to use it. Begin with a goal of 4-5 minutes of consistent focus, and slowly work your way up to sessions of 15 minutes. Eventually, you’ll be able to harness the calmness and clarity that you can achieve here and call upon it to better manage your routine daily stressors.

     

  • Relief from Arthritis in the Hot Tub

    Relief from Arthritis in the Hot Tub

    It’s no secret that soaking in warm water provides relief of joint pain and muscle soreness. Research has proven that warm water therapy works wonders for all kinds of musculoskeletal conditions, including arthritis, fibromyalgia and low back pain.

     

    Bruce E. Becker, MD, director of the National Aquatics & Sports Medicine Institute at Washington State University in Spokane, points to many reasons why soaking in warm water is effective for arthritis sufferers. It reduces the force of gravity compressing the joint, offers full support for sore limbs, and can decrease swelling and inflammation and increase circulation.

    Patients who Dr. Becker has studied seem to reach a maximum benefit after about 20 minutes of soaking.

    Keeping this in mind, consider these other simple steps to make the most of your next hot tub soak.

     

    Go warm, not hot. Water temperatures between 92 and 100 degrees are a healthy range. If you have cardiovascular problems, beware of water that’s too hot as it can additionally stress the heart.

     

    Keep moving. Since warm water stimulates blood flow to stiff muscles and frozen joints, the hot tub can be an ideal place to do some gentle stretching. To ease low back pain, trap a tennis ball between the small of your back and the bottom or back of the tub, then lean into it and roll it against knotted muscles. The resulting improvement in flexibility can last even after you get out, especially if you stretch upon exiting the tub.

     

    Hydrate! Make sure you drink water both before and after your soak to prevent dehydration. It may be easy to neglect the care you need to take of your insides if you’re distracted by the relief in your joints caused by the surrounding water. Consider setting a reminder alarm on your phone so you don’t forget your post-soak glass of water!

     

    Get salty. Magnesium is a mineral that’s important for bone and heart health. While it’s not advisable to add non-Beachcomber water care solutions to your hot tub water, occasionally supplementing hot tub soaks with regular baths infused with magnesium sulfate crystals, or Epsom salts, can have a beneficial impact on arthritic symptoms as well.

     

     

  • #National Read A Book Day

    #National Read A Book Day

    As the season of pumpkin spiced everything and cozy sweaters nears, it’s time to replace the beach novels on your reading list with some Fall themed reads, in honour of today’s National Read a Book Day!

    Below are 5 book suggestions to get you into the mood of autumn, as you enjoy these from the warmth of your Beachcomber!

     

    Border: A Journey to the Edge of Europe by Kapka Kassabova

    Fall weather is perfect for cozying up indoors, but you can also travel far via the stories you read. For a new adventure, check out Bulgarian-born writer Kapka Kassabova’s Border, in which she revisits the country of her birth decades after the end of Soviet rule.

     

    The House of the Spirits by Isabel Allende

    In keeping with the spookiness of fall, check out Isabel Allende’s The House of the Spirits, which can segue nicely into Halloween. This family saga centers on the descendants of Clara del Valle, a Chilean woman with psychic powers, who can predict the misfortunes that will befall her family.

     

    The Miracle of Mindfulness by Thich Nhat Hanh

    Nothing is more relaxing than letting go of past regrets and future worries, and just being in the present moment. The Miracle of Mindfulness reminds us to stop and just be and is a necessary reminder in our technology saturated lives, which makes it a worthy hot tub read.

     

    The Mothers by Brit Bennett

    Fall’s changing leaves create a comforting sense of things being brought full-circle. A circular novel for your list is Brit Bennett’s The Mothers, in which a young woman must return to her hometown and reunite with the best friend and former lover she left behind, who have since become involved with one another.

     

    Uncommon Type by Tom Hanks

    Fall’s nostalgic undertones align with the vintage spirit of a book like Tom Hanks’ Uncommon Type, a collection of short stories tied with a common element: the typewriter.

     

     

     

  • Benefits of working out in a hot tub

    Benefits of working out in a hot tub

    We often hear about the benefits of jumping in a hot tub before and after a workout, but what about working out while bathing in a hot tub? Light stretching and exercise while soaking in your Beachcomber Hot Tub can help you extend and accelerate your workouts.

    This style of exercise is great for everyone from athletes to seniors. It’s low impact and can easily be tailored to match your abilities.

     Tips for a hot tub workout:

    1. Go slow through each of your stretches and exercises. The resistance of the water will make up for the speed of your workout.
    2. Double your normal amount of reps. Your body isn’t forced to exert as much energy when working under water because of the water’s buoyancy.
    3. Be sure you’re balanced while doing any of these exercises, this will help you stabilize your movements.
    4. Avoid holding static stretches in cool water.
    5. Drink plenty of water to avoid dehydration.

    Working out in a Beachcomber Hot Tub can effectively strengthen your muscles, shape your curves, and lose weight. There’s never been an easier or more comfortable way to shed pounds!

    Remember to always stay hydrated before, during, and after enjoying your Beachcomber Hot Tub!

       

      July 12, 2018 By Beachcomber Life Health Wellness
    • Adding a Hot Tub Soak to Your Outdoor Cardio Routine

      Adding a Hot Tub Soak to Your Outdoor Cardio Routine

      With the arrival of warm weather, the great outdoors may be beckoning to you, with promises of making your workout routine more interesting. If you’ve spent the winter running on a treadmill, however, there will certainly be some adjustment for your body when you attack the trails, with muscle soreness almost guaranteed.

      By incorporating a hot tub into your outdoor routine, you can maximize the benefits of hydrotherapy to ease your transition to outdoor cardio. There is often some debate around when the ideal time to soak is (before an outdoor run, shortly afterwards, or with a delay). What you ultimately decide works best for you will come down to personal preference, but there are some general guidelines to observe to stay safe.

      Consider these tips when incorporating hot tub soaking into your cardio routine:

       

      Soak Before. A short pre-exercise hot tub soak can make the run more pleasant, especially on a cold day, because it increases blood flow to your legs. Remember that you’ve already started sweating when you soak, and be sure keep hydrated.

      Soak Immediately after. This is the time to play it cool. Applying ice or cold water is the best move, as this will limit blood flow to the inflamed muscles so they’ll feel better fast. Heat would keep them inflamed, and continued sweating would keep you dehydrated.

      Soak 36-48 Hours Later. You’ll get maximum benefits from the hot tub by soaking 36 to 48 hours after an intense outdoor cardio session (soaking sooner is fine after shorter runs). By then, the inflammation is subsiding and the increased blood flow will stimulate healing for your damaged muscles. Plus, it’s a great reward for your racing success.

      Not only can your hot tub serve double duty as your warm up and post-workout relaxation space, but you can bring your workout into the water as well! For anyone with joint pain or sports injuries, combining therapeutic exercises with the soothing heat and buoyancy of the water can reap great rewards.

      Back and Leg Lifts

      Strengthening your legs and hips can help to improve balance, add support to your back muscles, and decrease the risk of injury during outdoor runs. Stand up in your hot tub, using the walls or lip of the tub for support, and extend your leg outward and to the side. Loosen up your hips by bringing your knees up one at a time, as close to your chest as you can, then lower and extend them behind you. Repeat each exercise in sets of 3, with 10 to 15 repetitions to start, building in number and frequency as you grow stronger.

      Aerobics

      You can also add an aerobic, cardio-focused component to your hot tub workout with bicycle kicks, alternating this with your more intense outdoor runs. Sit in the hot tub with your legs toward the center, hold the edge of the seat with both hands, and elevate your legs, keeping them in the water. Make a pedaling motion as if you’re riding a bicycle. Pedal for 30 seconds, alternating speeds for a better workout, then take a break and repeat as desired.

      Remember: Soak, run, ice, soak later. You’ll be warmed up, you’ll run at your prime, you’ll cool down in the safest way, and you’ll look forward to a blissful recovery in your Beachcomber!

       

    • 5 Simple Tricks to Stay Fit

      5 Simple Tricks to Stay Fit

      It seems there is never enough time to fit all that you’d like to do into a day. But scanning headlines to get your current events isn’t the only time saving hack available. If the minimum recommended amount of exercise (30 minutes, five days a week) seems tricky to nail down, realize that it doesn’t have to be done consecutively! In fact, incorporating short 10-minute bouts or “mini workouts,” among your regular activities, might even be more effective than a sustained session, according to a study from Arizona State University.

       

      Check out these five ways to seamlessly fit exercise into your busy day.

       

      1.  Meetings on the move

      Don’t think that a lunchtime spin class is the only way to incorporate some exercise into your work day. If your days are long and chock full of meetings, consider taking those meetings outside. If no visual aids or presentations are required, you can have the discussion en route to/from the closest coffee shop instead. Even doing laps around the building while you strategize can be an effective use of time.

      2.  Turn your errands into exercise

      The mall is a great place to quickly cover lots of ground, and accumulate your 10-minute exercise bout in no time! Make sure to park far away, so the parking lot trek can count toward your steps. If you have appointments located close enough together that you can walk, plan accordingly and leave the car at home (enjoy the added bonus of not needing to hunt for parking!) And when faced with an escalator, ALWAYS take the stairs.

      3.  Commercial break crunches

      Kick the couch potato time up a notch by doing a short circuit of callisthenics such as lunges, push-ups, and crunches for full-body toning, during commercial breaks. If streaming your shows commercial free, you can do this during the slow parts instead, or make your own timed breaks.

      4.  Socialize outside

      Exercising lightly while catching up with a friend makes the activity more enjoyable, plus is an efficient use of time. Swap your next post-work cocktails for a stroll in the park with coffees. Your liver will thank you, you’ll get your steps in, and you’ll likely sleep more soundly. It’s a win-win all around.

      5.  Meditate before bed

      If meditation seems impossible – and it is much harder than you might think to silence your thoughts! – you can light some candles and try some easy yoga stretches to calm your body and mind before bed. And for the ultimate relaxation experience, slip into the hot tub right afterwards to drain the stress of the day and ease any muscle tension.

    • Springtime Exercise and Soothing Sore Muscles

      Springtime Exercise and Soothing Sore Muscles

      This time of year usually involves a familiar pattern: winter hibernation gives way to a suddenly sunny spring, and you find yourself trying to make quick progress on your fitness goals for the summer. As you ramp up your workouts and take advantage of more opportunities for outdoor exercise, don’t forget about the second half of the equation – rehabilitating your sore muscles in the wake of all your increased activity.

      As you plan for and track your body’s cycles of stress and recovery through exercise, strategic hot tub soaking can enhance your workouts and your progress towards a healthier body and lifestyle.

      Check out the following Do’s and Don’ts before you make your spring fitness master plan!

       

      What to Do?

      • Consider soaking in your hot tub for 10-20 minutes before your workout, to loosen up your muscles before exertion. Soaking both before and after any high intensity activity can help prevent injury.

       

      • Plan accordingly to incorporate rest and recovery phases into your workout schedule. It’s best to alternate heat and cold therapy (soaking in your hot tub vs. occasional cold showers) to promote healing.

       

      • Be careful to wait until your heart rate has slowed down and your muscles have cooled a bit before plunging into the hot water. Therapeutic hot tub water will increase blood flow and circulation, helping your tired muscles recover and build, and the mix of heat and jet pressure soothes soreness and muscle tension, minimizing post-workout pain.

       

      • Hydrate before your workout and often during it. Plan to drink even more water if you’ll be soaking in your hot tub post-workout.

       

      • Think of the well-earned post workout jet massage as preparing you for the next phase of your fitness journey, and reap the mental benefits of relaxing in swirling hot water.

       

      What Not to Do?

      • Neglect your limits and push too hard. This is never a good approach, but particularly if done early in your fitness journey, can also have a discouraging effect and prevent you from sticking to your fitness resolution or progressing.

       

      • Neglect to stretch before a workout or starting too quickly when your muscles are still cool and stiff. Even if you feel like you’re getting the hang of an increased activity level, not taking enough care with stretching is likely to lead to injury.

       

      • Hydrate insufficiently. Your body’s natural process of sweating during exercise and in the warmth of the hot tub needs to be counterbalanced by drinking more water than you may be used to.

       

      • Miss out on the benefits of a hot tub! This is a “Don’t” that you can easily avoid when you decide that owning a hot tub will be complementary to your fitness journey. Take the first step towards this investment, by checking out our hot tub Buyer’s Guide…

       

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