Vol. 5, No. 8, August 2008
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The Beach Workout
Want to kick up the effectiveness of your workout? Kick up some sand!
If you’re tired of the treadmill and the Stairmaster, take your workout to the beach. Exercising on the beach adds fun, resistance, and variety to your routine, and it’s an easy alternative for those who live or work in South Jersey.
Because sand is unstable, the simplest moves require greater balance and agility, get your heart rate up faster and tax muscles you don’t typically use in the gym.
Fitness Supervisor Erika Queen of Tilton Fitness in Galloway says the beach provides a perfect break with routine.
“Going to the gym every day can be monotonous, and your muscles tend to adapt to what you do regularly, so you see less improvement over time,” says Queen. “Your body reacts differently to a beach workout. It’s fun and challenging, and the sand is less jarring on the joints.”
Make sure to avoid the compacted sand at the water’s edge, which can be as unforgiving as concrete. Stay on the soft sand, unless you choose to run in the water (which also adds great resistance).
A new trend in fitness is lifting sandbags, and lucky South Jerseyans can make their own by filling a durable cloth bag (or two) with beach sand. The benefits? “Unlike dumbbells, sandbags distribute weight unevenly, and it’s excellent strength training,” says Queen. “You pick up a big heavy sandbag and your body just goes, ‘Whoa.’”
The weight shifts inside a sandbag, so lifting one requires constant realignment, improving core strength and balance. (For a great sandbag workout, visit www.menshealth.com.)
Regular jaunts on the beach build beautiful calves, a part of the legs hard to develop by walking, says Rich Owen, fitness supervisor at the AtlantiCare Life Center in Egg Harbor Township.
“Along with greater resistance, with each step the body starts to sink and the foot is flexed,” says Owen. “You can’t get that walking on the pavement or a trail.”
Beach workouts require extra safeguards, Owen adds. “For every three degrees above 70, the sun and heat can increase your heart rate by one beat per minute,” he says. “If you normally run an hour at a certain intensity, decrease it to 30 to 45 minutes in the heat, and decrease the intensity. You’re getting the same workout.” The beach is ideal for sit-ups, pushups and crunches, he adds.
Another advantage of exercising outside: sunlight provides a natural dose of vitamins D and E, which help prevent autoimmune diseases, ward off heart disease and cancer, build healthy bones and boost your mood, among many other benefits.
“Being out in the fresh air and feeling the warmth of the sun is rejuvenating,” says Owen. “It just makes people feel good.”
Play It Safe Outdoors
If you work out on the beach, Rich Owen of AtlantiCare’s Life Center advises doing so in the morning or early evening to avoid overheating. Hydration is key, so drink about 24 ounces of water per hour when working out in the sun. Sun block is essential, as water intensifies the glare of the sun.
Owen offered these additional safety tips:
- “Watch the weather, especially here in South Jersey, where thunderstorms can roll in very quickly. Be sure to carry a cell phone. Let someone know where you’re going and when you plan to be back.”
- “Be aware of your environment. The beach has an uneven surface, plus grasses and shells, so stay aware when you’re walking, running or doing lunges. If you work out in the water, be mindful of changing currents and waves; stay near a lifeguard.”
- “Eat no more than 30 to 45 minutes before exercising. Some good choices are yogurt with granola or a tuna or chicken sandwich on wheat bread. You want to utilize those carbs, so don’t be afraid to have a pre-exercise kashi or granola bar.” After exercising, have a meal that includes a 4-to-1 ratio of proteins to carbohydrates.
- Signs of overheating include light headedness, chills, extreme thirst, inability to sweat, dry mouth, faintness and nausea. If you experience these symptoms, see a doctor at once. Hot, red skin and very high temperature are signs of heat stroke and should be treated as an emergency.
Get-Fit Tips from Austrailia's Thunder Down Under
You’d think 90 minutes a night of crowd-pleasing gyrations would be enough exercise for Austrailia's Thunder Down Under male revue, through August 31 at Trump Marina. But these sexy hunks work up a sweat offstage too. Here are a few of their favorite diet and exercise tips:
David Moore of Surfer’s Paradise, Gold Coast, does his share of cardio and weightlifting, and stays whipcord lean by emphasizing a healthful “Low GI” diet.
The Low GI (Glycemic Index) program was developed in his native Australia. The plan’s plentiful grains, pasta, legumes and fruits help you feel full and keep your blood sugar on an even keel, which staves off hunger.
“When I do eat carbs, it’s whole grains and brown rice,” says Moore.
Sam Fardell of Trundle, Australia, sports those enviable six-pack abs by staying away from the six-packs of Bud, eating five small meals a day (once every three hours) and logging about an hour in the gym at least five days a week.
“I spend about 20 minutes on cardio, and the rest lifting weights—the heavier the better,” says Fardell, 28, who squat-lifts 550 pounds.
Clint Scott is “naturally very skinny. When I first started the show, I was a runt, just 65 kilos (143 pounds).”
To beef up for his role with the Thunder, the 30-year-old Broadbeach, Gold Coast, native eats frequently and spends a lot of time weightlifting “to gain muscle, not fat.” He likes surfing, swimming and running on the beach, and advocates paddling a surfboard as a great toner.
“You have to arch your back to keep the board from nosediving, which builds your core strength and back muscles,” he says.
Build Your Beach Body Here
- Brigantine’s Community Education and Recreation Department offers the 38th Street Beach Fitness program through August 17. Walking Club: Mon.-Fri., 7 a.m.-8 a.m. Yoga: Mon.-Sat., 9 a.m.-10 a.m. Beach Boot Camp: Tues. & Thurs., 9:15 a.m.-10:15 a.m. Running Club: Mon.-Fri., 10 a.m.-11 a.m. Beach Volleyball: Mon.-Fri., 11 a.m.-1 p.m. Surf School: Mon.-Sat., 9 a.m.- noon. $5 fee for yoga and boot camp; various fees for surf school. For more information, call 609-266-3323.
- Fitness instructor Eliane Bravo conducts exercise classes on the Knight Avenue beach in Margate every Saturday and Sunday from 8 a.m. to 9 a.m. $14. In case of rain, the class is held at Core Fitness, 8506 Ventnor Avenue. For information, call 609-665-0287.
- Work out with Revolution Fitness’s Anthony D’Agostino of Ventnor on the beach at Huntington Avenue in Margate, Sundays at 9 a.m. through the summer. D’Agostino uses Russian kettlebells for superior strength training. For information, visit www.revolution-fit.com.
- An outdoor yoga class is held at Lou Booth Amphitheater, 2nd and Ocean avenues in North Wildwood, Tuesdays and Thursdays at 8 a.m. and Saturdays at 9 a.m. $5. For more information, visit www.northwildwood.com.
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