We tell you what you need to do to improve your physical shape during a trip to the sea.
How to relax on the beach with health benefits? How can you improve your physical performance on vacation?
Says a sports medicine doctor.
Everyone loves summer for warm and sunny weather and, of course, for the beach season. Who doesn’t love swimming, sunbathing, playing beach games? All this is not only fun, but also good for health.
Active games in the heat on the beach perfectly accelerate metabolism.
Swimming is a great way to burn calories and relax
Rest on the beach is hard to imagine without its main “attribute” – swimming. Water heals, pleases, makes stronger everyone who deals with it. This type of rest will work like a light workout while you just relax. During swimming, almost all muscle groups are involved, requiring a person to use their arms, legs and torso.
An hour of swimming “burns” as many calories as an hour of running, but without the full effect on the tendon bones. For example, a person weighing 72 kg will “burn” 423 calories in an hour of calm swimming and up to 715 calories in intensive swimming.
If we compare these figures with popular types of light physical activity, the same person weighing 72 kilograms will “burn” 314 calories per hour walking at a speed of 5.5 km / h. Yoga classes will burn 183 calories per hour, and the elliptical trainer will burn 365 calories.
Swimming can be soothing and meditative, as the sound of splashing water helps us focus on the inner state, eliminating external stimuli. It is a “natural” remedy for stress and depression.
Active games on the beach – entertainment that will strengthen your muscles
Some people like to play volleyball and football on the sand. Sports medicine doctor Samvel Allahverdyan notes that sand is a fairly safe covering of the “field” for the musculoskeletal system.
“By playing on the sand, we can strengthen our stabilizing muscles to keep our joints healthy,” says the doctor.
The clean air of the beach is much healthier and more pleasant than indoor sports grounds for classic volleyball. The human circulatory system works much more actively, carrying oxygen throughout the body. In addition, immediately after the match, you can freshen up, and then continue the game. Playing beach volleyball on seaside playgrounds is especially useful – the sea air contains iodine, which is very important for the thyroid gland.
During beach volleyball, more calories are consumed, and additional “warming up” by the sun’s rays removes toxins and toxins along with sweat, and also gives a beautiful tan. Volleyball is constant lunges, jumps, bends, arm swings and squats.
Sports medicine doctor Samvel Allahverdyan notes that during the game, the muscles are regularly stretched and the joints are actively working, which increases the flow of blood and nutrients. As a result, the ligamentous apparatus is strengthened, the joints become stronger and more mobile. Also, beach volleyball develops the flexibility of the spine and can get rid of the initial manifestations of osteochondrosis.
“Difficulties in moving quickly on the sand, active jumps train the muscles of the legs and buttocks well. An active game in hot weather perfectly accelerates metabolism. The main thing is not to forget to drink more fresh water so that metabolic processes do not slow down, ”says the doctor.
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Beach volleyball can be called an exercise for the eyes, since during the game you need to constantly monitor the ball, which is either further or closer to the player.
Playing on the sand is extremely useful, especially for children. During football, the press works well, as you often have to keep your legs in weight, handling the ball. When running, sand absorbs repulsion, which develops pushing efforts on the hips and “pumps” the shins.
“In many football academies, children train once a week on the sand, which allows them to better coordinate their movements and diversify the training process,” says sports medicine doctor Samvel Allahverdyan.
Doctor’s advice for relaxing on the beach
Be sure to use protective creams so as not to get burned.
Don’t forget to wear a hat.
Drink plenty of water if you’re exercising on the beach. You can use isotonic drinks.
If you decide to play outdoor games, be sure to warm up, prepare your muscles and joints for the load.