Strengthen your muscles on vacation with this effective express routine

The beach. Few things help us to recharge our batteries as much as feeling the texture of the sand between our toes, smelling that characteristic aroma of salt and humidity, listening to the noise of the waves, and being able to admire again the limit between the blue of the water and the sky on the horizon. With this scenario, everything feels better. From taking a barefoot walk -but with a mask- along the shore to tasting a book, and what to say about sports. Training like this is pleasant even for those who see anything but pleasure in physical activity.

Training on the sand at a mental level can only bring good things because the context could not be more motivating. On a physical level, what it adds is hardness and difficulty because it is still an irregular terrain on which, except for those beaches where the tide leaves many meters of smooth and compact wet sandy surface, it costs much more to separate the feet from the ground.

This is not a bad thing, after all it is a natural way to harden the training, which is ideal to be able to complete a demanding routine without the need for complicated exercises. You have to be careful, of course, with the health of the lower extremities, from the toes to the ankles and knees, because the irregularity of the terrain means that they can suffer a little more than normal.

Hiit workout on the beach – © Unsplash

The terrain and the level of each mark the intensity

For this reason, it is not recommended to run on the beach, the traditional cardio exercise that was seen the most until not long ago on the beaches along with the traditional game of paddles. This is unhealthy if the shoreline of the beach has a steep slope, hence in these cases it is better to walk fast to better secure the supports. In any case, with both cardiovascular exercises the two types of training that are best adapted to the sand are complementary: functional exercise or HIIT and disciplines that work on flexibility, concentration, and even meditation, such as Pilates and yoga.

In all three cases, although material can be incorporated into the routines at specific moments if desired, the great advantage they have for training in the sand is that it does not take more than the body itself to shape a very complete session and demanding.

The best functional training

We have already talked to you on many occasions about which are the basic exercises of functional training that are wonderfully adapted to training at home or special places like the beach-planks, burpees, squats, lunges, abdominals, etc.

Their combinations are practically endless, and for you to have a concrete example we have asked the personal trainer for a routine designed to be developed in the sand Rodrigo Diaz, 50% of the Instagram profile created during the quarantine to help keep fit from home I train at home. Her choice is the tabata protocol, “a high intensity training model specially indicated for improving fat metabolism and improving general physical condition, especially at the cardiovascular level,” she explains.

The session is composed of varied exercises but all of them simple to apply and the dynamics is very simple, as Rodrigo explains: “They are 4 blocks of two exercises, each block is circled 4 times without resting and 20 seconds of work and they rest 10 before starting the next exercise. At the end of the 4 laps of the block, they rest for 60 seconds before starting the next block ”.

After a warm-up consisting of three exercises: skipping -high intensity knees to the chest-, heels to the buttocks, and traditional weightless squats, lowering the buttocks well with a straight back -one minute of the first two exercises and at least fifteen repetitions of the ‘squats’-, the training consists of four blocks, all of them tabatas of two exercises each: jumping jacks and mountains climbers; low squat and push-ups; horizontal jump and strides -lounges- alternatives; and burpee plus isometric plank.

Running on the beachRunning on the beach – © Unsplash

Everyone, as you see, basic exercises that allow you to adjust the level of difficulty and intensity to each athlete. For example, supporting or not supporting the knees on the bottoms, varying the plank to some version combined with another movement, doing a half burpee by eliminating the bottom, the jump or both, or varying the rhythm of the cardio exercises. You can even add at the end -when it doesn’t matter if you get stained with sand- a small abdominal board with which to raise the average level of the training even more and make it even more complete.

Two important details that this professional clarifies and that can be extended to any fitness routine on the beach is that “We can do the training anywhere but the ideal thing is to do it on the dry sand of the beach -when we are moving, the hot sand becomes it will stir and immediately it will be cold, as when we play shovels. The most important thing, as always, is to do the exercises technically well; it is preferable something less speed in intensity but that the technique is correctThis way you avoid injuring yourself and the effect will also be greater than if they are not well done ”.

Yoga on the beach is highly recommendedYoga on the beach is highly recommended – © Instagram: @artem_beliaik

The perfect complement: yoga

Complementary to a fitness routine such as this perfect for the sand, or independent of it, are both yoga and Pilates, perfect for working on capacities that are secondary in functional training such as flexibility, balance or mental connection.

Both in one and another discipline, taking advantage of the fact that the motivation appears alone to do it in a natural setting such as the beach, the important thing is to be clear only what things can be done safely on the sand and what not -And, of course, be willing to stain a little sand, also if you use a long mat.

This is especially applicable to yoga, where there are postures that are better adapted to this context, hence the best, without a doubt, is to take advantage of the many tutorials on the net with complete sessions recorded directly by the sea to learn postures compatible with the beach. In the case of Pilates, many sessions designed to be done at home or in the gym can be fully replicated, as you can see in examples of sessions by the Pilates instructor Coco Constans.

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