My newest workout consists of intervals, but not traditional intervals where a short burst of cardio activity is used to elevate the heart rate followed by a conditioning exercise where the heart rate only partially recovers. In these intervals I want my heart rate to reach close to maximum and then have a full recovery between before I begin the next interval. This means standing, or preferably sitting, catching my breath followed by a bit of yogic breathing to slow the heart rate. I do a total of 5 or 6 intervals. The idea is to create a wave with my heart rate: crests and troughs.
This past week while the Northeast and my home in Brooklyn was enduring an arctic blast, I had the luxury of spending some time on a beach, creating waves next to waves. The kids mainly wanted to spend the days in the pool, but I convinced my daughter to join me one morning for a walk to the beach with the intention of a bit of exercise. We arrived, took off our sandals and set our goals: I would sprint down to a red tent on the beach and back, she would sprint a shorter distance to the unused volleyball post and back. I took off at a sprint while she stood with our sandals, bag of towels, and her doll that had joined us and was taking a nap. It was wonderful: the sound of the waves, the bright sun, the feel of the sand under my bare feet but also the extra focus and attention that was required to choose the best path so as not twist an ankle on the loosely packed, damp sand, very different than running on a treadmill in the depths of winter. I raced back to my daughter sufficiently winded to conclude that the distance I selected took about a minute round trip. As I recovered my daughter took off on her sprint, down to the pole and back. She was ready for me to go as soon as she returned, but I wisely listened to my body and we talked and rested a bit first and then I ran again. We continued this process until I had completed five sprints and my daughter four; that was more than enough for her little legs, and it was getting hot.
I enjoyed the sprints on the beach with my daughter as it is always wonderful to have company while exercising. In addition we both discovered that cartwheels are fun to do on the sand and looking at the ocean while upside down in a handstand is quite disorienting.