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EDUCATE YOURSELF SUMMER 2008 Hello to all those beach bums out there! The weather is getting hotter and summer is here. It’s nothing like bumming all day at the beach, but there is more to do on the beach besides playing in the sand, floating in the water and getting a tan. The beach is a great place to get a total body workout. Using the sand as your gym, you can completely change your normal routine. The variety of uneven surfaces that the sand provides creates increased resistance on the ground, taxing the muscles in your legs. You can take any weight bearing exercise you typically do on the flat surface of the gym and execute them in the sand. This also forces your heart to work harder. Here are just 3 typical gym exercises you can perform in the sand, and enhance your own beach bum (glutes) and tone up your legs: Lunges Lunge forward with left leg, landing on heel then with toes. Lower body by bending left (front) knee and hip until knee of right (rear) leg is bent to right angle at knee. Return to original standing position by using your quadriceps (front of leg) pushing up at hip and knee of the left (forward) leg. Alternate lunge with opposite leg and repeat. Squats Toes are facing forward. Stick that beach bum of yours (glutes) out and squat down, focusing on using your quads (fronts of legs) and glutes. CAUTION: Keep your knees behind your toes, do not allow them to go over toes. Bring back up to straight and repeat. Hip Abduction Side Step Step sideways in sand in right direction. Focus on keeping your toes forward. Do this for 15 steps and then return stepping in left direction. A sample workout: Walk 5 minutes along the water in the sand Stop and do 10 lunges each leg Walk 5 minutes Stop and do 10 squats Walk 5 minutes Stop and do 15 side steps Repeat 1-2 more times After doing these exercises you can also get more of a workout by playing fun beach games with some friends. You can play a game of volleyball, tag football, hacky sack and frisbee. If you want to keep to yourself there is always the never failing walk/run along the sandy beach. These exercises and activities are great for the getting your heart rate up and for strengthening of your lower body from the resistance of the sand. Please don’t miss this great opportunity to continue your endeavors of maintaining a healthy lifestyle! For a complete listing of Chicago area beaches go to www.chicagoparkdistrict.com/resources/beaches/ Also for more ideas for exercises and fun physical activities to do on the beach contact Healthy Results at info@healthyrobyn.com.
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