Beach workout: 8 best exercises for a summer beach workout

Sun, heat, vacation and, of course, the beach. Such pleasant conditions are not a reason to stop training, but, on the contrary, a reason to diversify them and transfer them to new scenery. A change of scenery will help to improve your health and energize, if not until next summer, then for a week for sure.

fitness trainer

“Beach fitness has its own peculiarities that are important to keep in mind in order to train effectively and safely.”

The benefits of beach fitness

As far back as the ancient Greeks used sand and water to develop strength and endurance, so turning the beach into a place to exercise is far from a new idea. In the early 20th century, beach fitness became popular in California, where lifeguards held workouts to keep in shape.

While your lounger neighbors are just sunbathing and swimming, you can get a lot more use out of a sun-drenched beach.

Different exercises and techniques will help you a lot.

Strengthen your muscles and joints. The unstable surface of sand activates more stabilizer muscles than working out on a flat, hard surface. Balance, coordination, and strength are improved.
Get a cardio workout. If you’ve ever run in the sand or played beach volleyball, you probably know that it takes a lot of effort in these conditions. Such exercise effectively strengthens the cardiovascular system.
Burn calories. Thanks to the increased intensity, workouts on the beach contribute to a more efficient energy expenditure.
Relieve stress. Sea air, sunshine and the sound of waves are relaxing. Plus, after physical activity, the beach is a great place to meditate.
Harden your body. Staying in the sun stimulates the production of vitamin D in the body, and bathing in the water has a restorative and tonic effect.

What kind of surfaces are there and how do you exercise on them?

Sand is probably more often associated with the beach, so let’s start with its features. It is a universal surface for most exercises. Its depth affects the intensity of the load. Sand also has a positive effect on coordination and strengthening of stabilizer muscles. This happens due to the unstable support.

The next option is pebbles. It stimulates acupuncture points on the feet, improving blood circulation and general well-being. This, of course, happens if you exercise barefoot. Exercising on a pebble beach is recommended to strengthen the arch of the foot and stabilizer muscles, which is beneficial for the entire musculoskeletal system. Keep in mind that such exercises require good coordination and stability.

The last option is large stones. This surface is suitable for strength training and balance development. But exercise requires extra caution, because the possibility of slipping and falling is high.

禁忌症

Exercises should be chosen based on the peculiarities of the body. You should also take into account the limitations associated with the venue. Training on the beach should be canceled if you have:

acute diseases and injuries of the musculoskeletal system;
cardiovascular disease;
varicose veins;
allergies to sand, seaweed and so on;
open wounds.

Preparation for training

Before you run to the beach and perform exercises, it is worth choosing the right equipment. After all, you do not want to get sunstroke or heat stroke.

The first thing I want to say is that you should choose the time of the exercise, based on the air temperature and the intensity of the sun. It is better not to go to training in the period from 12 to 15 hours, when the probability of getting burned, heat stroke or dehydration is higher. And don’t forget to use sunscreen. You can wear dark sunglasses, they will not only protect you from the sun, but also give your image a stylish look.

Favor light and breathable clothes made of natural fabrics. Don’t forget about headwear. Hats and panamas are a must on hot summer days. For strength training, stretching or balance exercises, you can skip the shoes and go barefoot. For running, trailrunning sneakers will do.

Bring a water bottle. High temperatures and scorching rays can cause dehydration. You should drink more water in the summer.

How to exercise?

Start your workout with a warm-up, do a stretching routine. Be sure to devote time to joint exercises, because the unstable uneven surface requires their active inclusion. We offer you three training options: cardio, strength and functional training.

Cardio training

Such exercises are primarily aimed at improving blood circulation, the work of the cardiovascular system. They allow you to become more enduring, improve the general condition of the body and tone the whole body.

Running. Thanks to the soft surface of the sand reduces the impact load on the joints. But you need to follow the technique just as carefully: keep the body straight, look forward, the step should be short and frequent.
Jumping. Variety of jumps on the spot, adding jumping up, sideways, with turns. This will improve coordination and endurance.
Burpees. A compound exercise that combines squatting, lying down, push-ups and jumping jacks. Start with a small number of repetitions and gradually increase the intensity.
Plank with jumps. From the position of the plank on straight arms jump spread your legs apart, then return to the starting position. This movement strengthens the muscles of the cortex, shoulders and legs.

Strength training

With such exercises, the main emphasis is transferred to the work of muscles, their strengthening and increase in volume. To achieve such a goal, the exercises below will help you.

Push-ups. You can perform both classic and from the knees, depending on the level of training. Watch the position of the body: the back is straight, the buttocks do not sag.
Squats. Put your feet a little wider than shoulder width, toes slightly turned outward. Squat down, pulling the pelvis back, as if you were sitting on a chair. Knees should not extend beyond the toes.
Lunges. Take a step forward, bending your knees at right angles. Make sure the front knee does not extend beyond the toe.
Pull-ups. If there is a staircase on the beach, then do not miss the opportunity to strengthen the muscles of the back and arms. Do pull-ups smoothly, without jerks.

Functional training

Such classes give you the opportunity to better control your movements. Allow you to develop flexibility, strength, endurance and coordination. There are many specific exercises. We recommend three ways of exercising.

Bodyweight exercises. Include exercises that engage multiple muscle groups at the same time, such as jump squats, lunges with a twist of the body, push-ups with a shoulder touch.
Yoga. Perfect for stretching and relaxing after a workout. But some asanas are so challenging that they can be a full-blown workout. The soft sand and the sound of the waves will provide extra comfort.
Pilates. Pilates exercises are aimed at strengthening the cortical muscles, improving posture and flexibility. They are not characterized by special intensity, but allow you to work through all zones in a targeted manner.

Fitness on the beach is not just a workout, but a real holiday for body and soul! Listen to your body, choose a comfortable intensity and enjoy the beautiful views and fresh sea air.