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Aug 27

Fit for Life: Benefits of sand training for body and fitness – Pacific Daily News

Ray Chargualaf, For PDN Published 7:04 p.m. ChT Aug. 27, 2017

Watch the video and learn some warmup basics with Ray Chargualaf and Lance Martinez, 31, Talofofo. A warmup before a workout should be an integral part of your regular exercise routine. Sue Lee/PDN

Ray Chargualaf(Photo: Courtesy of Ray Chargualaf)

Since moving back to Guam, I make it a point to train outdoors and capitalize the great year round weather the island has to offer. I see many people daily take advantage of early morning runs and weekend 5Ks, but I rarely see people training on the beach.

I understand its difficult to deviate from a routine, however implementing new training modalities can help increase performance and in this case decrease the rate of short and long term injuries. Lets explore some of the benefits of training on Guam's sandy beaches.

One important component I consider when designing training programs is exercise efficiency. One of the key benefits with sand training is you almost double the amount of calories you burn in exercise compared to a stable surface (grass, pavement).

Since the sands surface is uneven, youre constantly fighting for stability making the exercise or movement much more difficult.

Plus, engaging more stabilizer muscles will also help with better control and overall balance.

As we get older, its important to consider movements that require the least amount of strain to our body.

Some of my top training suggestions are sand and water. Both are great at applying resistance yet can absorb the shock and impact your feet, knees, hips and back take over time. Training in sand is also great for rehabilitation or if there are any mobility concerns for those with limitations.


Theres research that indicate that sand training not only helps people burn more calories but also helps impact the recovery process.

Although your body will be working harder in the sand that doesnt mean it will take a longer time to recover compared to doing other resistance bearing exercises.

This is important to consider especially when training athletes because you want to apply the most amount of workload to the body without compromising training for the next day.

Now with this new found appreciation for beach training, Im hoping to see more people take advantage of Guams beaches as a training tool in addition to taking epic sunset selfies!

Ray ChargualafJr. has a masters in sports education and leadership. He isthe owner ofHTSA Guam, creator of the 1,000lb Challenge, asponsored athlete, celebrity trainer and all-around family man from Inarajan. Get your fitness facts and fix by following him on Instagram@raychargualaf.

Fir for Life columnist Ray Chargualaf says that sand training burns more calories, has lower impact on your body and helps with the recovery process.(Photo: Courtesy of Ray Chargualaf)

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Fit for Life: Benefits of sand training for body and fitness - Pacific Daily News

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