Using the Beach to Your Advantage
The ocean views and calming sensation of crashing waves can be distracting, but executing the best beach exercises requires mental tenacity in an air-condition-deprived environment. Believe in yourself and concentrate on your ability to exercise with authority. The biggest advantage of working out on the beach is that equipment is not required. The total emphasis of your beach workout will be body-weight exercise. This type of exercise, also referred to as resistance exercise, doesn't force extreme strain on tendons and ligaments like free weights do.
Warming Up At the Beach
Body-weight exercise has been scientifically tested to increase the body's natural fat-burning capacity, fueling increased levels of physical fitness. The typical warm beach climate increases the body's ability to burn calories, especially when cardiovascular exercise is performed. You should commence your beach workout with a brief five minute warm-up that excludes brisk walking or light jogging. It's also recommended that you spend a few minutes stretching. You won't need to spend an extensive amount of time loosening up, considering the natural outdoor heat. Your full workout should not exceed 60 minutes, as this leads to severe dehydration.
Segmenting Your Beach Workout
The most basic body-weight exercises, such as pushups and planks, are integral to your beach workout regimen. For optimal results, try performing as many pushups as possible in 30-seconds before resting for approximately one minute. Next, get back down into the standard pushup position and lay your forearms onto the sand. Hold the plank for 30 to 45 seconds before resting. The next sequence of exercise includes the squat and jump, which requires you to assume the squat position, perform the proper motion, and then leap into the air. Do 10 repetitions per set. These exercises will target your core, chest, arms, quads and calves.
Incorporating Cardiovascular Exercise
The most effective beach workouts include intense bouts of cardio activity. Basic examples of beach cardio include high-knees and jogging in place. To achieve maximum heart rate, perform wind sprints on the wet sand near the shore. Time your sprints for five to 10 seconds. Perform three to five sprints in a set. In addition, try executing moderate to advanced stationary cardio exercise, like the "mountain climber." Assume the standard pushup position with your feet shoulder-width apart. Your knees should be slightly bent. Push your left knee up toward your chest and then alternate with your right knee. Continue this exercise for one minute before resting. Execution of these exercises will help you burn belly fat and achieve a greater level of physical fitness.
John Shea is a team sports fanatic and fitness aficionado. His work has been published across a wide platform of online audiences in the realm of health and fitness. His passion for fitness is exemplified in his writing, as he aims to help readers improve their overall well-being.