Skip the Gym and Hit the Beach

Kelly Gonzalez
Busy Bodies
August 5, 2009

Skip the Gym and Hit the Beach

Tired of your usual exercise routine? Looking for a hot new place to exercise? Just jump in your car, venture east, and stop right before your sneakers get wet. You just entered the best fitness center around. There are no sign up fees, monthly dues, or waiting in line to use a machine. The facility is fully equipped with running routes, outdoor sports and recreation, swimming, strength training, yoga and meditation, and even tanning.

Whether you’re headed to the beach for vacation, just going for a weekend trip, or living there all summer, it’s easy to fit in fitness, because exercise is disguised as fun. This summer take advantage of all the beach has to offer. Jump up off your beach towel, get active, and have a blast.

Working out on the beach can add variety to your exercise routine and enhance your training. Running in sand and swimming in the ocean is more difficult than running on asphalt or swimming laps in a pool, but mentally it may seem easier, because it is more enjoyable. It’s all about attitude.

If you’re interested in improving your running, beach running is an excellent supplement. Running on a softer surface like sand is a great way to give your joints and muscles a break from the jarring asphalt, and can be easier on the body, especially for a beginner runner.

It is easiest to run on more compact hard sand during low tide. During high tide the beach tends to form more of a slant and running on an angle can be hard on your knees and ankles. Check the local tide charts to find the most opportune time to run.
Running in soft sand provides a greater challenge, but in return a greater calorie burn. If you’ve never tried to run in soft sand you may be reminded of your initial experience for the following days. Your legs, especially your calves may be tight for a day or two, but over time you will adapt and gain more strength and endurance. Like any form of exercise it’s important to start slow and build up. Try to run intervals on hard sand for 5-10 minutes and run soft sand for 2-4 minutes and gradually increase your time in the soft sand to add more intensity to your workout.

When walking up sand dunes you may feel your quads and glutes start to burn and fatigue. The short incline is the perfect lower body toner. To improve your leg turnover and power try running or power walking up the dunes. Start by running/power walking up the dune for about 30-50 yards at 75-90% effort. Complete 2-3 sets of 3 repetitions with a 90 second break in between repetitions and a 3-minute break between sets.

You can either run on the beach wearing supportive running shoes or go barefoot. I recommend wearing shoes, especially if running on hard sand during low tide if you have back, knee, or ankle problems. You can also avoid painful blisters.
Running barefoot requires a fair bit of technique. You run differently barefoot in soft sand than you do on the road. First of all, your strides are more like “bounds.” To relieve stress on the calves and pick up speed most beach runners point their toes or even scrunch their toes for a better grip. You must contract your abdominals and have good posture in order to protect your lower back.

Just as sand adds resistance to your running, the current can provide resistance when swimming, thus scorching more calories in less time. I find it to be a lot more enjoyable than staring at a line on the bottom of a pool.
Before you enter the ocean to swim you should feel confident in your swimming abilities. It is wise to practice your stroke and build endurance in a pool before trying to go for a swim workout in the ocean. The ocean is unpredictable and requires precaution. Always swim when a lifeguard is on duty and be sure to stay within their view.

A common misconception is that you must have machines, weights, and equipment to strength train, but using your own body weight is an excellent alternative. Body weight exercises like squats, push-ups, lunges, and sit-ups are the perfect form of resistance training on the beach. These exercises can be done in a circuit fashion to target all the major muscle groups of the body. Here are a few exercises to try.
Sand Shape Up

Decline Push-Up
Use what you got! Sometimes the tides create a shelf on the beach, which acts as a pseudo-exercise bench. Use the shelf or just the general slope of the beach to intensify push-ups.
In a prone plank position, outstretch your arms and separate your hands about shoulder width apart. Lower your body down towards the ground by bending your elbows in a 90-degree angle. Lower down for a 3 second count and push up for a 2 second count.

Plank
In the prone position on your forearms and toes, keep your spine straight and hold for 60-90 seconds.

Side Plank
This exercise can be done with your arm outstretched (as shown) or on your forearm. Keep your body in a straight line. Hold for 30-60 seconds on each side.

Front lunge with Lateral Raise
-Start with your feet together
-Take a step out so you’re in a lunge position.
-As you lower down raise your arms out to the side

*Can be done as walking lunges or stationary lunges

Switching up your workout and adding variety allows you to break through plateaus and receive greater results, because your body is forced to adjust. The idea of a beach workout is to get creative. There’s so much at your disposal that you can’t find in a gym.

If you’re planning a vacation to the beach this summer take a vacation from your normal workout routine as well. Challenge yourself, have fun, and get fit with creative beach workouts.