Getting Fit With Damon. Exercise anywhere in Costa Rica
Alright. So here we are: 21 days into the challenge. Congratulations and welcome to your new habit! Let’s take it to the next level.
Today we are going to get a little more specific on things one can do to stay fit anywhere, especially in Costa Rica where outdoor locations, beaches and parks, are more accessible than a proper gym. I would argue not just more accessible, but superior in so many ways.
In Costa Rica food literally grows on trees!
There are basically two ways the body can be stimulated to achieve better overall fitness: cardio-respiratory exercise and resistance training. “Cardio” as it is more commonly known, develops our heart and lungs and is often the first step in starting most exercise programs, usually in the form walking, running or biking. But, it could also include swimming, surfing or just about any repetitive activity which increases the heart-rate for an extended period of time.
For us, we will do 20-30 minutes of cardio per day, at least three days per week, but five is ideal.
Make the time spent effective by maintaining an intensity of seven to eight on a scale of one to ten. This means, if a “ten” is the rate your heart would beat if a crocodile chased you out of the surf on Playa Hermosa, and a “one” is the rate your heart would beat when 5-AM sunlight fills the bedroom, then a seven or eight is where you want to be for your 20 minutes of cardio. Let’s call it 70-80% of our maximum intensity.
Another way I like to gauge the intensity of my cardio workout is with a talk test. If I can answer a few questions without passing out, but couldn’t easily carry on a conversation then I know am in the right range.
All of that said, as with any new program, you are recommended to consult a physician before getting started, especially if you have a family history of heart challenges.
Let’s agree on something: Cardio is not fun. Anyone who tells you otherwise is drinking too much guaro or trying to sell something. Probably both. It’s 20 minutes of time, at least, and should be thought of like flossing teeth. Do it.
Now, the fun stuff: resistance.
Resistance is fundamentally in our nature, resisting the pull of gravity back to the center of the Earth. It is the thing we do when we get out of bed, and if we are sitting up we are resisting right now. Weight training is one form, but bodybuilding and weight-lifting are not the end-all be-all of resistance, especially when the current trend of the fitness industry is moving to more functional movements over the traditional exercises. Not that there is anything wrong with the almighty bench press, but seriously when was the last time any of us were pushing anything from the flat of our backs, except in the gym?
Resistance training is, arguably, our will to stay standing. Plain and simple. Resist.
This does not require the use of external weights, your own body weighs enough. Bodyweight training is called calisthenics and has experienced a renaissance in the the fitness industry. The goal with modern exercise program, specific to resistance, is to create environments which challenge our bodies in ways we would normally not move. That way, when we trip on the sidewalk in Playas Del Coco, we are able to stabilize. A.K.A., not fall down.
Falling means embarrassment at least, but can include broken hips, injured knees, and spine issues. Pushing our ability beyond the normal stresses of everyday living can help us either avoid or make it through slips and falls with only embarrassment with which to be concerned. I know, I am the original milk-spiller: Klutz-extraordinaire.
So, how do we prepare for this inevitability, Damon?
By resisting.
Zip lining is fun but low on the intensity scale. You will do more working walking to from tower to tower.
I am the first one to sign up for the many activities Costa Rica has to offer: Bungee jumping, zip-lining, canopy, boat tours, and whatever else is available. These are all fun things to do, and I encourage all the above, but from an intensity standpoint, most of these activities are passive. There are exceptions, like kayaking, surfing and hiking, but even these do not provide the basic developmental advantages of what a little resistance training can do: increased muscle strength, increased bone density, better flexibility, and the list goes on.
There are two things we can do with the force of gravity on our bodies: Push it away and pull it towards us. We generally simplify the body into two halves: upper and lower. I will not get too deep into human biology, but to get some understanding let’s cover the basics. Pushing with the upper body is primarily activation of the chest, pulling activates the back. Now the lower portion of our body does not come with thumbs, so pulling is generally not something we do with our legs. We simply push, as in standing and sitting.
If one were to take these basic three gym-class exercises, the push-up, the chin-up and the squat, he would have covered the basics of resistance training and with good intensity, he would be “working out.” For some of us, doing a push-up not only brings back buried high-school trauma, we simply cannot do it. That’s ok, we can modify things a little.
The push…
Work with what you have to keep it interesting. A palm tree works here.
Start with standing facing the wall if going horizontal is too much. Any level of difficulty beyond the normal is going to burn calories and develop those stabilizer muscles. If the standing version isn’t intense enough, then do them against a sturdy chair pressed against the wall. And if you are able to get on the floor then don’t feel bad if bending your knees makes them do-able. I do bent knee push-ups all the time, so let’s please not call them “girlie-style.”
A good old fashioned push-up with the arms aligned.
Fitness geeks will get very specific about how one should position himself to push, but I find the most natural positions are the ones we will use in real life so don’t spend a lot of time worrying about it at this point. Generally speaking, the elbows should not be above the shoulders and the belly-button should be drawn in, or in plain english, with the gut sucked in. Go for 20 reps if you can, if not, then you’re intensity is too high at this point. If 20 wall push-ups is still too difficult, then your first goal is to get to 20 without stopping.
The pull…
This is bent over row, one arm to demo but two at a time saves time.
This gets a little more challenging. Without a well installed chin-up bar or the strength to pull oneself up onto a bar, we might want to explore some alternatives. I am big fan of cost-effective solutions, so I use home-made water weights. Many expats are familiar with the large plastic jugs of water sold at the local super, and many of us have old ones lying around waiting to be recycled. Fill them back up with tap water and presto-chango, you now have a home made weight set! If the handles are too thin, put a towel between your hand and the handle.
Now, as a warning, I have experienced water jug handles breaking, so proceed with caution. A proper set of dumbbells can avoid this possibility and would be recommended if you have them at your disposal.
This is a version of the standing row. Standing with the legs shoulder with apart, and bending ever so slightly at the waist, draw in the belly-button. At a slow pace, pull the weights (or jugs) towards your waistline, taking care to keep the elbows at your sides. Again, I like the 20 repetition count, but if you can do more, do them. The farther you can comfortably lean forward without straining your lower back, the more the exercise will be felt on the larger back muscles.
Last but no means least: the legs…
A slow controlled set of squats does so much for your important stabilizers.
Many people feel that they do not need to train their legs as they use them all day long. If that means you are doing squats while cutting mangos, then you get a pass. For the rest of us, we need to make time for these. A good old fashioned squat is one of the best exercises you can do for your body. It packs nicely in your luggage since it requires only having at least one leg, and can be done anywhere there is space. With these I am big fan of high repetition, 30 reps at least if you can. The legs are typically our most powerful muscles. In the stay standing equation, they are critical.
To start, stand with your feet hip-width apart. They can be as close as right next to each other, or as far as shoulder width, but let’s take the middle for now. Counter-balancing with the hands out in front of your body, slowly lower your glutes (the rear end) as low as you can manage to the floor without falling over. For some, this is almost all the way to the floor, and for others this may be a matter of centimeters. Don’t worry, there will be time to push it later. Again, reps count, but keep that belly-button drawn in. In an ideal squat one can look straight down to his toes but don’t feel bad if that’s not you. If we are using just bodyweight, and there is no knee or back pain, then we are using the body the way it was designed.
These three basic moves, push, pull and leg can be done in this way daily in less than 10 minutes. Added to our 20-30 minutes of cardio we are starting to build some momentum and improving our habit. The good news, the things we covered today do not require a gym and can be done wherever there is space. I like the beach, but I know, some of us are little more private. Good luck!
Written by VIP Member Damon Mitchell who spent over 10 years in the fitness industry before he moved to Costa Rica in search of a better work/life balance. Currently he lives in Tamarindi, Costa Rica with his wife Cristina and their dog Kai.
Daily, Damon runs on the beach in Playa Azul and keeps fit by doing calisthenics, using a TRX suspension trainer, stability ball and just about anything he can to create new and fun exercises.
You can email Damon here if there is anything specific about staying fit and healthy in Costa Rica you would like him to cover in his next article.
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Getting Fit With Damon. Exercise anywhere in Costa Rica
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Andrew Makarik
to@welovecostarica.comAndrew Makarik is the main editor of WeLoveCostaRica, a fan of this sunny country. He is also a loving husband and a has a lovely daughter. By being a devoted family man and the biggest Costa Rica fan, he wants to make more people feel at home there. WeLoveCostaRica unites people and helps them find new home or a new travel destination. This website is a friendly community where everyone can find not only information, but also new friends and travel pals. Andrew is also passionate about IT and programming, so he himself maintains a friendly atmosphere in this cozy environment of WeLoveCostaRica.com.
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