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How about taking advantage of the best “equipment” on the beach to keep your curves up to date while on vacation? Running on the sand is all good: in addition to demanding much more muscle than the exercise done on the treadmill or on the asphalt, you can still enjoy the landscape and, of course, flirt.
To move your body without spoiling your well-deserved rest, we created an express workout. It’s just 15 minutes a day, four times a week, for a month. And there are two plans: one is ideal if you are starting to practice the activity (plan 1) and the other perfect for those who already run (plan 2). The result, you show in sequence – toned legs, firm butt and up to 2 kilos less on the scale.
tighten the stride
To adjust the intensity of your workout, check out the Perceived Exertion Chart below.
moderate walk (from 5 to 6 km/h): breathing is a little labored, but it is possible to talk.
brisk walk (6.5 to 7 km/h): Breathing becomes faster and you have difficulty talking.
Prank call (from 7.5 to 8 km/h): breathing becomes labored and you can hardly talk. The speed is that of a brisk walk, but the movement is that of a sprint.
moderate running (8.5 km/h): you start to get tired and find it very difficult to speak.
fast running (from 9 to 10 km/h): breathing becomes very labored and makes you want to stop.
Shot: you must run as fast as you can, the exercise becomes extremely tiring.
To warm
Walk for 5 minutes before each workout.
Details that make a difference
Keep an eye on the menu
It’s no use committing to training if you don’t take care of food. So follow a healthy and balanced menu.
drink plenty of water
Those who practice outdoor sports in the summer eliminate about 1.5 liters of body fluids per day, which increases the risk of dehydration. apply sunscreen. For the face and body, choose a product with an SPF of 30 or more. On the lips, use a specific one for that area.
Wear a hat and sunglasses
Models with anti-UV lenses are essential to protect your eyes.
Plan 1
Tighten your stride on hard sand
If you’re up for switching from walking to running, now is the time. Professor Alcides Maranhão Filho, from the Água Viva gym, in Rio Claro (SP), created an ideal worksheet for those who want to stretch their shins. Training is on hard sand and mixes running with walking, so your body can adapt to the modality. “The trick is to start with short, quick steps to build confidence and get used to the terrain and intensity of the exercise. When you’re more confident, you can increase the range of strides and accelerate, ”he teaches. If you want, take advantage of your free days and take a leisurely walk by the sea to loosen your muscles.
week 1
· Monday, Wednesday, Friday and Sunday: alternate 2 minutes of moderate walking with 1 minute of jogging (repeat five times).
week 2
· Monday, Wednesday, Friday and Sunday: alternate 2 minutes of moderate walking with 1 minute of brisk running (repeat five times).
week 3
· Monday, Wednesday, Friday and Sunday: 5 min of brisk walking + 5 min of jogging + 5 min of moderate jogging.
week 4
· Monday, Wednesday, Friday and Sunday: 10 min of moderate jogging + 5 min of jogging.
plan 2
Soft sand to boost training
You can’t take a few days off and lose all the fitness you gained before the holidays. Therefore, the suggestion is to keep running. Professor Rodrigo Pereira Candido, from Body Systems, has put together a program that will help you keep your breath (and body) up to date. Most of the training is on hard sand, but in the last week the order is to boost your steps on soft sand. “Soft sand puts a lot more effort on the back of your thighs and butt. That means harder work for those muscles,” he says. Don’t worry if you lose a little momentum when you go from hard to soft sand. The important thing is the intensity and not the speed.
week 1
· Monday, Wednesday, Friday and Sunday: alternate 3 minutes of fast running with 2 minutes of jogging (repeat three times).
week 2
· Monday, Wednesday, Friday and Sunday: alternate 3 min of moderate jogging with a 30 second sprint (repeat four times).
week 3
· Monday, Wednesday, Friday and Sunday: 10 min of moderate jogging + 5 min of fast jogging.
week 4
· Monday, Wednesday, Friday and Sunday: 15 minutes of moderate running on soft sand.
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