This weekend is the unofficial start of summer. Families have packed their bags and have headed out of town in an effort to get away for some R&R. Some people like to get away and take a complete break from their training program. If that’s you, then enjoy the down time. For me, when I travel I like to stay active and train a few days because I find enjoyment in getting in a workout while on vacation. One thing to remember is that this is a great time to reduce your training volume and implement some new workouts. Here are five ways that you can stay fit while on vacation at the beach and still enjoy plenty of time with your family.
Tip No. 1: Train early in the morning
For me one of the best times to get in a workout at the shore is first thing in the morning. I don’t mean you need to wake up at 5 a.m. but rather head out around 7 a.m. for a quick 30-45 minute workout on the beach. Don’t worry you won’t be alone. You will see plenty of other people running on the beach and riding bikes on the boardwalk. The goal here is to enjoy the sunrise and let the stress from work melt away. When you head back to your house at 7:45 a.m. you’re ready to start the day knowing you got in a good training session.
Tip No. 2: Go for a long walk on the beach
It’s okay if you slow down on vacation. Actually I recommend that you take a step back from some of your normal routines. If you take a spin class 3-4 times per week this week, put your spandex away and go for a long walk right by the waters edge. As you walk, focus on your breathing and enjoy the feeling of the sand between your toes. The benefits of walking in my opinion are underrated. For most people who sit at a desk all week long walking may be the best medicine you can take for your back pain.
Tip No. 3: Get in some band training
A fantastic piece of training equipment for you to use while at the beach is a resistance band. When most people thing of band training they think of doing mindless rotator cuff exercises. When done properly resistance band training is a tremendous way to implement strength training as well as cardio training at the same time.
Here is a sample workout: Red Band circuit
If you want to purchase resistance bands here's a good link where you can buy them.
Tip No. 4: Do some sprints on the beach
Remember when you were young and you would get to the beach and just play in the sand. You would run around with absolutely no worries. You would run back and forth from the water to your towel with buckets of water to fill the hole that your mom or dad just finished digging. For some reason as we get older we stop sprinting. I know what some of you are about to say “I can’t sprint anymore, I am too old”. I am not saying that you need to sprint 200 yards. Instead keep your workout short and up the intensity. Try doing this workout on the beach instead of running for two hours on the pavement.
- 10 minute warm-up (Breathing drills, dynamic stretching, striders)
- 10 x 30 yard sprints with a walk back to the start (If you want to make it really hard run in the deep sand).
- Finish with 50 push-ups.
I guarantee that you will finish this workout feeling refreshed and ready to start the day. Remember you’re on vacation. Keep the workout short and intense.
Tip No. 5 Rent a kayak
A fantastic workout is kayaking. I am the furthest thing from an expert when it comes to this type of training however, the few times that I have used one of these I was able to get in a good workout in less than 30 minutes. This is a great way to get some upper body training as well as some core work. Just remember to wear a life jacket.
Well, there you have it. Five ways to train at the beach this summer. I’ll be sure to send some video clips when I head to the beach this summer so you can get an idea of how to implement some of these ideas into your program.
Enjoy the beach
Have a question for strength and conditioning coach Kevin Miller? Leave it in comments below.