The shore-goer’s weekend fitness guide

Have fun in the sun with this mini-triathlon weekend workout.

Take a Dip.  Whether you are flailing around in the pool, or in the ocean dodging boneheads on boogie boards, making a splash can cut some serious curves off your waistline. Duration and intensity are essential for making this exercise worthwhile.

That being said, stuffing yourself into the donut hole of an Inner Tube and drifting with the ocean's current is only good for burning your noggin, not fat. Swim against the current and put a little effort into it. When at the pool, swim laps for twenty minutes with very little rest time in-between strokes. If you are in the ocean, tread water, jump waves, get the lifeguard to blow his whistle when you teeter close to the border of the sanctioned swimming area, and don't forget to wildly kick your feet. The number of agitated stares you receive is usually a good indicator of how hard you are working.

Joy Ride.  This next exercise is as easy as riding a bike - literally.  Everyone has access to these two wheel tummy tamers.  If you don't own a bike, there are countless shops down the shore to rent one for a small fee. Save the slow moving surrey ride for when you want to traumatize your family on the boardwalk. Nothing will embarrass your adolescent daughter like a family fun ride down surrey lane, dinging your beware bell at fudge sample snacking tourists.

On two wheels, find an unobstructed bike path in order to maintain a high intensity. When your wheels continuously stop and go due to congested roads, so does your heart rate. The idea is to keep a steady pace, where your legs and heart are pumping continuously. Strive for a 60-minute spin. Be sure to dress appropriately, wear a helmet and pack water in order to avoid overheating your body.

Quick Sand.  Here is the rundown on taking your trot up a notch. Everything about running on the beach is better than pounding the pavement, as it is far more challenging. Substitute your boardwalk or sidewalk run for a seriously strenuous strut on sand that is still dry and uneven. Smooth, sea-touched sand does not present the same challenges as walking or running on the rugged, shifty terrain of the beach. This area will force your glutes, hamstrings, quads and calves to work overtime in order to keep you moving. Ideally, you will want to hit the beach before shoregoer's plop down and set up shop for the day.

Aim for a 30 to 45-minute duration and as always, bring water to stay cool and hydrated. You want to feel like a dreamboat, not a dehydrated Tom Hanks talking to a volleyball in dire need of a rescue team from too much time in the sun.

Don't let your summer vacation make you a beach bum. There are plenty of fitness fish in the sea to whet your appetite.

Read more Sports Doc for Sports Medicine and Fitness.