SWIM AND SPRINT YOUR WAY TO A TIP TOP BEACH BODY

By Douglas Haddad, Ph.D.

Summer 2008

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 guys.  Or, you may want to simply show your loved one that you still have what it takes.

That hot body that you’ve always desired can become a reality in just a few weeks!  This season, I address “hot” summer topics including beating the heat in your quest to get that beach bod with a focus on preventing dehydration.  Furthermore, I 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:

Ø     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.

INTERVAL TRAINING

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!