Sand, sun, and sea! This expression evokes the adventure of enjoying the relaxation and rest that a beach day brings, but also the fun and sharing with friends and family.
For sure, you can choose a beach destination among your leisure trips! But a visit to the beach doesn’t have to be just for fun and time to de-stress. It’s also an additional place that you can visit to perform your training. If you’re passionate about exercising in general or have a favorite sport, the beach is a place that’s not only appropriate but also rewarding. Discover how to do a beach workout in an easy and practical way.
The beach as a training place
It’s important that you consider all the possibilities that the beach offers, in terms of exercise. And, it’s necessary to know certain training routines to ensure that you get the most out of your visits to the beach.
Taking into account that you can alternate routines in the sand and also in the water, your exercises will be quite dynamic.
Of course, don’t overlook that you must choose an appropriate time of day since the sun’s rays can affect you if you don’t take care of yourself. Take advantage of the first few hours of the day and at the end of the afternoon when the sun’s rays lower their intensity.
Remember, on the beach, you won’t need a lengthy warm-up session, because the natural temperature of the body rises due to the environment.
What does a beach workout consist of?
To start your activity, one of the best things you can do is some stretching exercises. That will stimulate your general mobility of muscles and tendons. You can do the following:
- Start swimming for a period of 5 to 10 minutes.
- If you don’t know how to swim, you can start with a short walk along the shore of the beach and then go for a jog.
- Choose the best place to do it. Inspect the area first and visualize possible risks, such as sharp seashells, pieces of wood, glass or cans and high tide.
Basic workout routine
After a warm-up, your body will be more active and ready to start a more specific routine:
- While jogging, run sprints for 10 seconds. Take a 10-second break and start the cycle again. Jogging and sprinting.
- Then, you can do a squat routine on the sand with your arms extended in front or over your head. Try to perform at least 10 to 15 squats.
- Take training breaks or active rest. You can walk along the shore of the beach, but let the water cover you to just below the knee. Allow between two and four minutes for a break and then start the exercises again.
- Do chest or arm push-ups on the fine sand. At least between 6 and 10.
- Repeat the active rest.
This would be the basic exercise routine and you can repeat this for one hour.
How this training benefits you
These basic exercises can take you to a moderate or medium level where the intensity will be higher. For example, instead of jogging or walking along the shore of the beach, you can do it in the water. Make sure the water covers your thighs to give resistance to the muscle.
You can also combine the cardiovascular part. This way you’ll improve your strength and power. Also, your metabolism will improve and you will burn calories and lose fat.
Enjoy training on the beach
Taking care of your physical condition is now part of your life. Therefore, keep up with your routine and remember:
- Take advantage of the first few hours of the morning and the last hours of the afternoon.
- Drink a lot of water to stay hydrated.
- Do the circuit or routine at least 2 or 3 times a week.
- Don’t skip breakfast to ensure that your body has the necessary nutrients to start the day well.
- You can take nuts to the beach to complement your diet during your breaks.
- Also, you can alternate your routine by playing sports, such as volleyball.
Finally, you can add something for relaxation; music for instance. Take your periods of relaxation and rest listening to the sounds of the sea. So even if you’re resting on your vacations or live near the beach, keep a mentality and attitude that’s ready to train.