Heading to the beach to enjoy the surf and sand? Even if you’re not staying in a hotel that has a health club, you can still get a calorie-blasting workout while vacationing at the beach. No gym required. Here’s how to stay in shape on a beach trip.
Take an Early Morning Beach Run
Nothing is more relaxing than running along the shoreline when the sun is coming up in the morning. When you run in sand it burns more calories because of the extra resistance. When you run in the sand you burn almost one-and-a-half times as many calories as when you run on pavement. Sand running also engages lower body muscles more, which builds greater strength. On the other hand, it also places more stress on your feet and ankles because of the way your feet land. You’ll pronate more when you run in soft sand, which increases the risk of shin splints. Running in sand is good training, but don’t overdo if you want to reduce your risk of injury.
For a challenging but enjoyable workout, run close to the water’s edge, running into the water for short periods of time. The water adds more resistance and increases your heart rate while challenging your muscles more. You can do interval training by running in the sand for a minute and then in water for a minute, alternating back and forth.
Even walking on sand is more challenging. So if walking is your preferred form of aerobic exercise, you’ll burn more calories doing it in the sand. It’ll also feel less like work as you soak up the sights, sounds and smells of the beach. It’s a great way to relieve stress and reduce cortisol levels.
Build Strength on the Beach
When you grow weary of lying on a beach towel in the sun, roll over and do a few sets of push-ups and crunches in the sand. You can do a full workout in the sand using only your body weight. Start by doing ten burpees followed by ten mountain climbers. Then do ten plyometric squat jumps and ten push-ups. Repeat the cycle three times for a heart-pumping workout.
Doing plyometric exercises in the sand is more difficult, especially squat jumps since your leg muscles have to work harder to achieve height. But jumping in sand can improve the height of your vertical jump. Don’t do plyometrics in the sand unless you’re already comfortable doing them on a firm surface.
To strengthen your thighs and glutes, do a series of squats and lunges in the sand as the cool ocean breeze hits your face. It’ll feel less like work than it does at the gym.
Finish by taking a dip in the pool or ocean. If you’re still up for it, swim a few laps to burn additional calories. If you’re not afraid of currents and ocean creatures, take a swim in the ocean instead. Many people find swimming in the ocean relaxing, but paddle parallel to the shoreline and don’t venture too far out for safety reasons.
The Benefits of Beach Workouts
Sand is a surface with extra resistance, yet it’s a softer surface that places less stress on your joints. Working out in sand also challenges your body in new ways. It’s a good way to add variety to your fitness routine and a nice break from working out in the gym. You can get a great workout at the beach with no equipment. Now there’s no excuse not to work out even when you’re on vacation. The good news? It won’t feel like work with that fragrant ocean breeze hitting your face.
References:
Runner’s Feed. “Running on the Beach: The Benefits and the Dangers”
Br J Sports Med 2008;42:42-46.
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