How to Train on the Beach This Vacation

How to Train on the Beach This Vacation? The beach often evokes thoughts of relaxation, sand, and sun. Few places in the world seem so ideal to rest during the hot summer months than in coastal towns. Probably for that reason, you have never considered it as a place to exercise, despite being one of the best environments to get in shape.

How to Train on the Beach This Vacation

How to Train on the Beach This Vacation

The sand on the beach provides natural resistance that makes the exercise routine more difficult, as well as considerably reducing the impact on the joints.

Water Training

Walking in the water is one of the simplest exercises you can do and is ideal for a little warm-up.

  • Advance with the water up to knee height without raising your legs to exercise the entire lower body.
  • Gradually increase the speed forcing yourself to do more and more force to overcome the resistance of the water.
  • When you have the water at waist level, try drawing imaginary circles in the water; first with one leg and then with the other.
  • If you also want to exercise the upper body and the pecs, dive into shouldering height.
  • With your arms extended underwater, rock them back and forth non-stop for about 30 seconds.

Swimming is also another option available to everyone. It is well known that it is one of the complete sports since, in addition to moving all our muscles, it improves circulation and flexibility of the spine and helps burn calories (thanks to the waves, much more than you would burn in a pool)

Another possibility to exercise in the water is taking advantage of an object that floats. Such as a ball or a mat, and move with a simple kick while keeping your arms and chest out of the water. This way, you will achieve intensive leg work with a low impact on your joints.

Training in the Arena

While standing, you simply pile up sand with your legs squeezing your glutes to work the inside of your thighs. A walk along the shore where the coming and going of the waves has hardened the sand is an excellent option to work quadriceps and all the muscles below the knee.

The running is another good option for the beach taking advantage of the stunning scenery of the sea. However, remember to wear suitable footwear and pay attention to where you step because the uneven floor of the sand can cause injuries.

Static Exercises with Body Weight

Another good option to do in front of the sea is static exercises using our own body weight. For this type of training, the sand becomes an excellent mat as it adapts perfectly to our body. Take the opportunity to do any of the following exercises:

  • Squats: With our arms crossed over our chest, we cross our legs and descend in a squat. An exercise as simple as useful to tone the buttocks and legs.
  • Push-ups s: Traditional push-ups never fail, least of all facing the sea. They are ideal for toning pecs, arms, and back.
  • Lower and Lumbar Abdominals: Lying on your back with your arms extended next to the body, we move our legs straight up and down—ideal for toning your lower abs.
  • Abdominals: Easy to execute in an environment like the beach and 100% effective.
  • Strides: While standing, bring one leg forward in a stride by flexing the knee forward to 90 ° to work your legs and glutes.
  • Cufflinks: Stand up straight with your hands behind your neck. Go up and down with the balls of your feet to strengthen the cufflinks.

Last Words

  • You have no excuses for not being fit this vacation.
  • Let the lightness of clothing inspire you this summer to train on the beach.
  • Don’t forget that the best time of day to do the physical activity outdoors is early in the morning (before 10 am) when the sun’s rays are not yet so harmful.
  • In any case, it is always advisable to carry a cream with sunscreen equal to or greater than 30 on the exposed body parts, such as the face or hands. Add extra protection by wearing light clothing, a hat, and sunglasses.
  • Never forget your water bottle, the summer heat will make you sweat a lot and risk dehydration.


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