Exercises fit for Muscle Beach
For those intrigued by the possibility of exercise in the ocean breeze and sunshine, solitude is only an iPod away, but sos a welcoming community of people who can demonstrate a martial arts move or deconstruct a back flip. On a recent weekend in Santa Monica, we found men and women doing acrobatics, practicing yoga, playing in-line hockey, walking the slack line and more. We offer the low-down on the appeal of beach workouts, what muscle groups each activity targets, and whether it qualifies as a good cardio-vascular workout. (Calories are approximate and based on a 150-pound person exercising for an hour.)
Information on the benefits of the various exercises was provided by Steven Hawkins, associate professor of exercise science at California Lutheran University, who says that working out at the beach adds an important dimension: exercising in sand. “It’s harder to run in sand, and harder to jump repetitively,” he says. “The ground also gives when you land, so it’s going to put a little different strain on muscles and joints. If you’re not used to it, you’re going to be sore the next day.”
Push-ups
Name: Ahmad Saleh, 32
Benefits: Executing a push-up like this ratchets up the difficulty level, since the center of gravity shifts and the arm bears much more of the bodys weight. Similar to a bench press, muscles used include the triceps, pectorals and deltoids. Raising and lowering the body on one or both arms also engages the entire arm, including the biceps, and shoulder muscles. Calories burned per hour (based on vigorous calisthenics): 550.
Why the beach?: There is no seniority here. Everybody learns from each other. I have a great day, working out for about seven to eight hours. When you do these things, your brain is so clear and youre happy.
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(Richard Hartog / Los Angeles Times)
On a recent weekend in Santa Monica, we found men and women doing acrobatics, practicing yoga, playing in-line hockey, walking the slack line and more. We offer the low-down on the appeal of beach workouts, what muscle groups each activity targets, and whether it qualifies as a good cardio-vascular workout.
Rings
Name: Eddie Avila
Benefits: Substantial upper body workout, targeting the arms, shoulders, chest, back and possibly the core. Swinging for at least five minutes at a time would give a mild cardio boost. Calories burned per hour (based on gymnastics): 280
Why the beach?: I probably get a better workout at the weight room, but this isnt bad. But do I do it for that? I dont think so. I do it to feel better up here [points to his head].
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(Richard Hartog / Los Angeles Times)
Slack line
Name: Ernie Thrash, 42
Benefits: Slack-lining, walking a thin, flat nylon rope between two points, improves balance training, which is part of functional fitness, or training the body for real-life situations. A strong core and fit leg muscles help react to the line as it moves.
Why the beach?: Its relaxing and quiet, theres stuff to play on and you can hang with really good people. Its a place where you can come and learn something for free. A person can walk up and say, Id like to learn that. ‘OK, come on.’
For more info: www.slackline.com
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(Richard Hartog / Los Angeles Times)
Beach volleyball
Names: Roger Ades, 50; Anthony Rogers, 48
Benefits: Uses all lower body muscles, including the calves, hamstrings, glutes and quadriceps, plus some core and upper body muscles. Jumping, a plyometric exercise, works fast twitch muscle fibers and builds bone strength. Limited cardio gains because of stop and start nature of the game. Calories per hour: 550
Why the beach?: Rogers: I hate the gym. Here you have the fresh air, and you can hang out with friends between games. Ades: I still lift once a week, and I play indoor volleyball. I get a workout in the gym, but Ive done it for so long and the routine is just so boring.
For more info: AVP.com; USA Beach Volleyball; Beach Volleyball Magazine; Beach Volleyball Database; Santa Monica Beach Club; California Beach Volleyball Assn.
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(Richard Hartog / Los Angeles Times)
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Running stairs
Name: Ali Moradi, 33
Benefits: Running forward stimulates the quadriceps and the calf muscles; running backward targets the hamstrings and glutes. Substantial cardio interval training is achieved when running continuously for several minutes at a time, then taking a break, then running again. Calories burned per hour: 500
Why the beach?: “When you go to the gym, it kind of gives you a fake puff. But the strength you gain from this never really goes away, it always stays on you. Its true strength.”
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(Richard Hartog / Los Angeles Times)
In-line hockey
Names: Kelly Perkins, 16, left; Kent Smith, 55; and Daniel Reitzenstein, 25.
Benefits: The nature of the activity skating forward, backward and sideways targets all lower major body muscles (calves, quadriceps, glutes, hamstrings), and the hips. Great cardio gains from continuous movement, and intermittent bursts of activity provide interval training, boosting the cardiovascular system even more. Best results come from playing with similarly skilled competitors. Calories per hour: 550
Why the beach?: Kent Smith: I like the fresh air, man. The ice rink gets kind of claustrophobic. I mean, you cant beat it. Youve got the fresh air and the ocean.
For more info: InlineHockey.net; USA Hockey Inline; AAU Inline (information on teams and leagues)
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(Richard Hartog / Los Angeles Times)
Sit-ups
Name: Cay Enns, 38
Benefits: Strengthens and tones abdominal and core muscles. Depending on the specific exercise, muscles targeted include the rectus abdominis (along the front), transverse abdominis (deep abdominals), external and internal obliques (side and front of the abdomen) and erector spinae (from the lower back to the neck). Calories burned per hour (based on mild calisthenics): 250
Why the beach?: Its nice to be out and about and you see a lot of regulars here. Its a different experience. You want to work out. If you go on a run, theres so much to see. It keeps your mind off the fact that youre exercising.
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(Richard Hartog / Los Angeles Times)
Brisk walking (including stairs)
Name: Molly Pitz, 30
Benefits: Any time stairs are added to a walking routine, leg muscles get an extra boost. It produces greater cardio benefits as well, since the heart works harder. Calories burned per hour: 300
Why the beach?: Theres so much down here to do. I have a gym in my building, and my trainer has a gym, but we prefer it down here. Especially on Saturdays its very entertaining. You can see the beach, the sun, and the people watching is great.
For more info: About.com (resources, information); Walking Site; Walking for Fitness (information from the Mayo Clinic)
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(Richard Hartog / Los Angeles Times)
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Capoeira
Name: Clarence Mitchell, 26
Benefits: This Brazilian blend of martial arts and dance targets the upper and lower body, plus core muscles. Incorporates kicks and arm swings that dont strengthen muscles, but stimulate and tone them. Also promotes flexibility. Good cardio benefis from continuous, rhythmic movement. Calories burned per hour (vigorous activity, based on martial arts movements): 600
Why the beach?: This is a natural workout you can use your body weight. I love the atmosphere here. You can have the privacy of doing your own thing, but theres also a community of people working out. Thats nice, as opposed to a gym where its kind of like a meat market. Here, everyone is focused.
For more info: Capoeira Brasil; Capoerista
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(Richard Hartog / Los Angeles Times)
Acrobatics
Names: Ben Suvonnasupa, 20, left; Neal Cordova, 20
Benefits: Increased muscle strength and power in lower body muscles, because of the dynamic nature of back flips and other stunts. Development of fast twitch muscle fibers. Good for balance training. Limited cardio benefits. Calories burned per hour (based on gymnastics): 280
Why the beach?: Cordova: This is the place where anybody whos active can come and find something to entertain themselves, and where everybody can feed off each others energy, whether its people doing typical workouts or acrobats who do amazing stuff. This is like Disneyland.
For more info: Acrobatic Sports; Sports Acrobatics
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(Richard Hartog / Los Angeles Times)
