Get Fit with Fun Activities!
This group helps men and women get fit with a variety of FUN, OUTDOOR and occasionally INDOOR activities. Sessions are caterered to one or more activities with one or more skill levels. Initially, activities have been centered around the sand which has great benefits like burning more calories, building better stabilizing muscles, developing more power (see “Sand is a Great Workout” below). We hope these sand-related activities will spur the start of other activities like bike riding, golf, 5Ks etc.
Calendar of Events and Fees
We use meetup.com to help schedule sessions and activities. Join at no charge and get email notifications for and RSVP to upcoming events (RSVP gets you special rates too!!). Click an event in the calendar below for more information and to be directed to the meetup.com site, where you can become a Crew Member. Please note that if you become a Member of The Beach, you will be automatically enrolled into The Beach Fit Crew and have access to all the activities at no charge. We have a few options to help you get active: Please join the fun!
SAND IS A GREAT WORKOUT!!
According to phillyburbs.com article “Medford fitness center sand pit simulates beach workout” (August 6, 2013, by Kerry Brown, Correspondant):
- working out in sand challenges the leg muscles to keep them strong and toned and provides cardio conditioning to improve endurance
- Sand does not provide the same rebound effect as other surfaces so you have to work harder.
- running in sand causes an increased level of contraction in leg muscles, which builds strength.
- more explosive when transitioning from the [sand] pit workout to turf.
According to Lake Michigan Shore Style & Culture article “Beach Body Workouts: Why exercise is more effective on sand grounds” (May 16, 2011, by Sharon Biggs Wallers)
- sand is constantly shifting and changing, demanding various muscles in the body to come into play that might not normally engage on a pavement or gym floor workout.
- Sand running requires your body to move through a full range of motion, which stretches your muscles more than running on the pavement. You will burn up to 1.6 times as many calories for that extra effort.
- Workout can be even half the amount of your regular workout and you’ll still get the same affect. Sand develops the arch strength in your foot, the calves and all the muscles below the knee, It also develops the quads.
- It is a way better leg workout than what you can get on a hard court, You have to move side to side constantly and when you jump, you don’t jump as high, but your leg muscles have to work that much harder. When you go back to the indoor court, you’ll find you can jump even higher.
According to article “Training in Sand Has Increased Benefits Compared to Grass” (by Joshua Wortman, Contributor Health and Fitness News):
A recent study compared the effect of sand and grass raining surfaces during sport-specific conditioning sessions in team sports athletes. This study was performed to determine the effects of each surface on soccer players. The results of the research showed a significantly higher heart rate and rating of perceived exertion in the sand training sessions. There were no differences in 24-hour post-exercise performance, no indications of muscle damage, and rates of inflammation and hemolysis were similar between each surface. These results suggest that performing a sport-specific conditioning session on sand as opposed to grass can result in a greater physiological response, without inflicting any additional damage to next day performance.1 Based on this research, athletes can use sand surfaces to improve performance without worrying about recovery or performance issues. Sand training requires less stability and energy returned during exercise, which results in a greater workload for the muscles to achieve the same output. The fact that it won’t affect recovery is promising, since it can be an effective training method.