SWIM AND SPRINT YOUR WAY TO A TIP TOP BEACH BOD
By Douglas Haddad, Ph.D.
From the words of the great Broadway musical, “Oklahoma!” “There’s a bright golden haze on the meadow!” The sun is shining and we all know what that means. Guys, it’s time to “six pack it” and look good for the ladies. Girls, that string bikini is waiting to show off the natural beauty of your body to the fellas. Rather, you may want to simply show your loved one that you still have what it takes.
Our fast fitness tip of the season is just that: FAST! That hot body that you’ve always desired can become a reality in just a few weeks! This month we address “hot” summer topics including beating the heat in your quest to get that beach bod with a focus on preventing dehydration. Furthermore, we will provide fast, fun exercises that will show you how to get lean by swimming in the water and enjoying nature through INTERVAL TRAINING.
Many of you experience heat waves on a regular basis. This time of year, perspiration rates are at a peak level. As moisture evaporates from your skin, an exothermic process called vasodilation occurs where the blood vessels widen to release excess heat. It is very important to replace the lost fluids by consuming plenty of water. The recommended quantity is ¾ gallon daily, especially if you participate in outdoor activities.
Major signs of dehydration include:
- Thirst, infrequent urination, dizziness, lightheadedness, fatigue, elevated heart rate, increased breathing, and dry mouth and tongue
Let’s prevent all of this summer sizzlin’ and get into that water! Whether you are making an attempt to become a future Olympic hopeful or just someone that enjoys hanging out by the water, you can greatly benefit your chest, shoulders, triceps, back, and abdominal muscles without pounding your joints against a hard surface. For the novice, shallow dwellers, place your back against the edge of the pool with arms extended horizontally on the rails and try this routine in the water:
INTERVAL TRAINING
2 MINUTES - Warm up kicks at a moderate pace
10 SECONDS - “Fast & Furious” front kicks
20 SECONDS - Moderate pace front kicks
*Repeat this 10 s/20 min/10 s/20 min routine at least 10-15 times. If you are in the pool with family or friends, their encouragement can help you work harder and achieve more.
Experienced Swimmers:
2 MINUTES- Warm up freestyle swimming
1 MINUTE- Moderate speed swimming
30 SECONDS- Streamline speed swimming (with feet pointed backwards and close together and arms extended forward). Rotate your body along your long axis.
*Repeat this 1 min/30 s/1 min/30 s routine at least 10-15 times.
Whether you enjoy spending time in the neighborhood with friends and family, hanging out at the park/ball fields, or staying at the beach, take your fitness level to new heights and have some fun in the sun!
NEIGHBORHOOD WORKOUT:
- Jog / SPRINT / Jog / SPRINT (from telephone pole to telephone pole for 1 mile)
BALL FIELD/TRACK & FIELD WORKOUT:
- Jog 50 yds/SPRINT 50 yds/Jog 50 yds/SPRINT 50 yds (for 7 minutes non-stop)-feel those muscles begin to shred and ripple
IN THE SAND/ON THE BEACH WORKOUT (for a challenge!):
- Jog 10 s/SPRINT 10 s/Jog 10 s/SPRINT 10 s (Repeat alternating patterns for 3-5 minutes, followed by a steady jog to cool down. Run early in the morning to obtain the benefits of morning cardio or run at dusk when the public has left for the day.) After performing many of these workouts, you’ll wish that people were around to see you jog!
AT THE GYM:
Refer to the “Best Workout That You’ve Never Done” in my Top Ten Topics section of my book. This is an intense weight training workout that has exactly what you need to get that summer beach bod of 2009!
