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Beach side training guide

So if you consider yourself a beach bum you are very fortunate; that narrow strip where ocean meets land is not only one of nature’s most beautiful offerings, but it is also the ultimate training arena.

Here are some beachside training tips for your fitness regime.

1. Long slow duration exercises
If you are easing into a new training regime or simply looking for a relaxing alternative to the gym, hit up the beach for a nice long walk, run or swim. Pace this to what feels right for you, track your time and distance covered and look to improve on them each time you exercise.

Mix up this kind of exercise with creative ways to have fun at the same time, trying out a new activity such as surfing or snorkelling - immense fun whilst getting a great workout.

2. Circuit training
Grab some friends and head down to the beach for a spot of circuit training. The naturally changing terrain will both challenge and stimulate you.

Equipment isn’t necessary, there are a myriad of exercises you can choose from to integrate into your circuit including push ups, burpees, squats, lunges, beach sprints, swim legs, double leg hops, and single leg hops, just to name a few.

A classic circuit suitable for the beach, try:
• 10 x bodyweight squats on the sand.
• Run to the waters edge and swim out for 50 strokes then return back to shore.
• Drop down for 10 push-ups when you hit the sand.
• Run back up to the sand dunes. Repeat x 10.

3. High intensity training
Yes you can flog yourself at the beach, just ask any of the surf lifesavers running around an ironman course. One of the greatest equipment-free workouts you can do on sand is the good old beach sprint.

Here’s a variation for you:
• Pick up three rocks. Walk for 10 seconds and drop the first one.
• Walk another 10 seconds and drop the second one.
• Repeat for the third.
• Now turn around and jog back to your starting point.
• Sprint to rock one, stop, turn around and walk back to your starting point.
• Now sprint to rock two, stop, turn around and walk back to your starting point.
• You get the drift; now repeat for rock three and the walk back is your rest.
• Repeat this brutal leg burner three times.

Whatever you can dream up exercise wise you can pretty much do at the beach. Use your imagination and don’t forget to pack good sunscreen, filtered water and a towel.