Working out is great.
But what happens next day could be different.
Sore legs, stiff back, aching shoulders, and fatigue are all common post-exercise symptoms. This is why many physically active individuals try to find ways to make their recovery process easier.
A hot tub could be such a way.
Warm water and hydrotherapy jets provide an opportunity to relax after training. But it is necessary to remember about limitations.
A hot tub does not treat injuries, and there are no scientific data proving that warm-water immersion cures muscle soreness.
Thus, consider it as a recovery component, not the solution.
For active residents of Mesa, this could be a comfortable place to relax after going to the gym, hiking, cycling, playing golf, running, or being on their feet all day.
How the Human Body Changes During Warm-Water Soak
Warm water makes immediate changes in your body.
Heat leads to expansion of vessels under the skin. At the same time, warm water provides general relaxation effect.
Additionally, water supports the weight of the body.
Because of this, sitting and moving could be easier in warm water than on dry land.
Hydrotherapy jets give massage-like effect in certain areas of the body such as back, shoulders, legs, and feet.
All this factors make a hot tub an attractive option for relaxation after workout.
Can Hot Tubs Help You Recover Muscles?
In this case, it is necessary to be realistic.
According to scientific research, results of hot-water immersion after exercising are still inconsistent.
Certain studies have revealed some possible advantages of hot-water immersion in some aspects of recovery. However, there is no consistent reduction in muscle soreness after warm-water immersion in scientific literature.
This means that you should not buy a hot tub hoping that it would reduce soreness after each workout.
Nevertheless, warm water could help you feel more relaxed during natural recovery.
Sometimes it is worth feeling better even without speeding up muscles’ recovery process.
Proper Jet Placement Could Help to Relax Certain Parts of Body
Proper jet placement becomes critical if recovery is the main reason for purchasing a hot tub.
More jets do not mean better hydrotherapy.
Their placement matters more.
After exercise, you could appreciate jets in the areas of:
- Lower back
- Upper back
- Shoulders
- Calves
- Thighs
- Feet
Different seats could provide hydrotherapy for different parts of the body.
For example, one upright seat could have jets in the shoulders and upper back area, while the other would have jets in the lower back area.
Loungers could have jets in the legs and calves.
That is why it is important to test several spa models before making a purchase.
Warm Water Could Help You to Relax
Post-exercise recovery process depends not only on muscles.
Your recovery routine plays its role.
After intensive workout, it could be difficult to shift from active to passive state.
A hot tub provides this natural transition.
You perform workout, hydrate, shower if it is required, and relax in warm water.
It helps you to switch from an active phase of day to a passive one.
For evening workouts, a hot tub could also help to prepare mentally for bed.
Sleep remains the most important factor of exercise recovery.
But Remember About the Basic Rules
A hot tub should complement your recovery routine, not replace it.
It is still important:
Hydrate.
Have proper nutrition depending on your physical activity.
Have enough sleep.
Do not train intensively frequently.
Perform stretching or other mobility exercise you prefer.
Listen to your body.
Warm-water immersion could be pleasant, but it will not help you if you are dehydrated, do not have enough sleep, or constantly train through an injury.
Mesa Climate Could Make Hydration Crucial
It is an important note for Arizona residents.
The heat of Mesa could provide additional stress during outdoor exercise.
Training or any kind of outdoor activities such as running, cycling, hiking, gardening, yard work, or other forms of training in the heat could lead to dehydration.
If you finish your workout feeling overheated or dehydrated, warm-water immersion would not be the right recovery method.
You should cool down first.
Drink water.
Give your body enough time to become comfortable.
If you feel dizzy, weak, nauseous, very hot, or you experience signs of fainting, focus on cooling down, not on entering a hot tub.
Maintain Appropriate Water Temperature
Higher temperature does not necessarily mean better recovery.
According to the CDC, water temperature in hot tubs should not exceed 104°F.
Many people prefer lower temperatures, especially after exercise.
In many cases, moderate warm water could be more comfortable than maximum heat after workout.
This is particularly true during warm Mesa evenings.
You just should relax.
There is no need to endure the highest water temperature.
How Long Should You Be in Hot Tub?
There is no one-size-fits-all solution.
Your personal comfort, water temperature, hydration, and health become important.
Short immersion could be enough for relaxation after exercise.
Start with shorter immersions and listen to how you feel.
If you begin to feel lightheaded, overheated, weak, or uncomfortable, get out.
Additionally, take your time when getting out of the hot tub.
Warm water could lead to temporary changes in blood pressure, and gradual movement from a hot tub would be beneficial.
Cold Plunge vs. Hot Tub for Recovery
Cold-water immersion became extremely popular in fitness community.
According to scientific research, cold-water immersion provides stronger evidence for reduction of muscle soreness compared to warm-water immersion after certain types of physical activity.
However, cold water immersion could be more appealing to athletes focused on muscle soreness or fast recovery between events.
Warm water immersion is more preferable to individuals who are looking for relaxation and hydrotherapy massage.
Some people could benefit from having both options.
A Swim Spa Could Be a Good Addition for Your Fitness Plan
A swim spa provides additional option for physically active families.
Swimming or resistance exercise in addition to hydrotherapy massage could be a good choice.
Depending on the model, you could have lounging seats with hydrotherapy jets.
Thus, a swim spa becomes a popular choice for individuals who would like to have exercise and hydrotherapy features in one backyard system.
If you prioritize fitness, compare swim spas and regular hot tubs during shopping.
Look for Proper Seating
Active buyers should pay extra attention to the seating.
Just think about which areas of your body are tired after workout.
If your back often becomes stiff after workout, search for hot tubs with powerful back and lumbar jet placement.
If you run or cycle, look for jets in the calves and feet.
If you have to lift weights, consider shoulder and upper-back therapy.
The best hot tub is not the one with the largest number of features.
It is the one with seats you are going to use.
Make Your Recovery Routine Convenient
Access to the hot tub could make it more useful.
Consider placement.
A hot tub just outside the house could be used more often than a remote one.
Additionally, think about:
- Easy entrance and exit
- Handrails
- Privacy
- Lighting
- Lift system for cover
- Shade
- Storage space for towels
- Simple controls
Small details could determine how often you are going to use your hot tub.
When Hot Tub Is Not an Option
Normal post-exercise fatigue is one thing.
Injury is something else.
Pain, swelling, severe weakness, loss of function, or increasing pain are not normal signs.
Discuss your problem with your healthcare provider if it is an injury or a health condition.
Heat is not always the best treatment option for injuries and some medical conditions.
A hot tub dealer could help you to find a proper spa.
Healthcare decisions should be made by a healthcare professional.
Purchase Hot Tubs with Your Lifestyle in Mind
If post-workout relaxation is important for you, mention it while shopping.
Do not think only about size and appearance.
Compare:
- Jet placement
- Pump performance
- Therapy seats
- Loungers
- Foot jets
- Depth of water
- Easy entrance and exit
- Energy efficiency
- Control
- Maintenance requirements
Test several spa models.
Your body would reveal more than the specification sheet.
Make Your Backyard the Part of Your Recovery Process
A hot tub cannot replace rest, hydration, nutrition, and other components of proper recovery routine.
But it could make this process more pleasant.
Warm water provides an opportunity to sit and relax after physical activity. Hydrotherapy jets could perform massage in the tired areas of your body. Having a hot tub in the backyard makes this process easier to include in your routine.
Sunset Spas Mesa provides premium hot tubs and swim spas with wide variety of therapy seats, jet placement, sizes, and features.
If you have an active lifestyle, visit Sunset Spas Mesa and test several spa models in person.
The right hot tub should fit not only the backyard but also your physical activities and relaxation process.
