The heat is finally fizzling out, but that doesn’t mean you have to say goodbye to the beach! Our FitExpert Graciela shares a great sand workout that you can do on the shore so you can still see the ocean waves behind you!
The beach has many benefits besides the paradise views, including stress release and self connecting ocean breeze.
The Benefits of Sand Workouts
1. The sand is an unstable surface so it will challenge your balance. It’s like working out on an unstable, cushioned surface that is always shaking so your body needs to adapt. Therefore you’re constantly burning more calories and improving core strength.
2. You will be forced to use different muscles that can sometimes be “asleep” when you work out on land (whether that’s on a treadmill or another machine.) Like most people, you probably work out in your comfort zone, and while that may be a great cardiovascular workout, it won’t challenge your abs, core and balance.
3. Sand workouts use certain muscles’ full range of motion better than on land, such as the knee joints, quads, and arches of your feet. You will feel the burn afterwards by using these often from the new muscles.
4. Sand workouts will give you a mix of cardio, strength conditioning and stretching because the muscles work to a full range of motion at the same time.
5. It is better for your joints than the traditional pounding on pavement or other hard surfaces. If you work out on sand progressively there is less risk of injury.
6. It is a metabolism booster and has faster results in less workout time than your gym routine. The body will has to use more ATP (adenosine triphosphate – the molecule that transfers chemical energy) within your cells for higher metabolism, causing you to burn more.
I recommend starting closer to the shore and then progressing slowly to the thicker sand. You can also alternate with intervals between the shore and hard sand. A few ideas: alternate with skaters, lunges and other drills that match your level, but do it slowly and enjoy the workout.
Beware that the knees should always be parallel to the 3rd toe and never swivel to the sides. Strong abs will help you put the weight on your core, abs and upper quads instead of the knees.
Most of all enjoy your workout at whatever level you are, have fun and be safe at the beach.
Get full video with instructions here.
About the Author:
Graciela is a Fitness/Lifestyle Consultant, Magnified Healing. NASM Certified Personal Trainer (National Academy of Sports Medicine), Certified Cancer Exercise Specialist (CES), CETI Group Fitness, AFAA-Pilates. Graciela worked at different institutions, participated in corporate wellness programs and taught at gyms, community centers and upscale facilities, spreading the motivation for exercise, educating a multicultural public in different fitness techniques and creating awareness of the importance of exercise in a healthy lifestyle.