The ultimate summer workout in the sand

Now that we are having some real summer weather its time to think about the beach. Sure we all have fantasies of lying on the beach with the warm sun on our skin and a cold beverage in hand, but that’s not what this blog is about. (although its important to make time for that too) No, I want to talk to you about an intense workout that utilizes the sand, sun and a full water bottle. Taking your workout to the beach will up the intensity and provide a number of additional benefits above what is achieved on solid ground, such as …

  • Increase muscle and decrease body fat
  • Increase core strength and strengthen the stabilizers of the lower body
  • Raise the heart rate quickly, thus providing a more intense workout in less time
  • Reduce the risk of injury
  • Barefoot training  provides greater strengthening through the muscles of the feet

To add a beach workout you should first begin with a 5-10 minute brisk walk in the sand. Although it may be hot out and you may be sweating it is still important to allow your muscles to warm up before getting into an intense workout. If this is new to you, begin running in sand that  is as firm and as flat as you can find. Once you begin to adjust to this type of surface you may intensify your run by moving into sand that is deeper and looser. As with any new workout start with a shorter workout and build up so that your body can make the necessary adjustments to the new challenge without injury. Remember, too much too fast will increase the risk of injury.

If you are not a runner, but would like to get more out of your workout, try adding some calisthenics in the sand following the same rules that apply to running. When performed in the sand jumping  jacks, burpies and prisoner squats all become much more challenging. Beach volleyball is always a great workout, just look at the physique that the pros develop from extensive training on the beach. Whatever you choose for an activity, the beach is the perfect place to create a new challenge for yourself and enjoy the beautiful weather at the same time. Be sure to use sunscreen and as always be sure to bring along plenty of water to keep yourself well hydrated while enjoying your workout in the sun. A quick dip in the cool water post workout will provide relief for tired muscles as well.


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