Surfing

冲浪

Getting out into the surf is as physically¹ demanding, if not more, as walk in the sand. "Just paddling out gives you a huge upper back and shoulder workout," Peterson says. Then, once you're riding a wave, your lower body, core and shoulders take a beating: A wave hits the board with tons of force and your muscles instinctively² contract. Factor in the instability of the water and your core muscles are getting a major workout.

出去冲浪对身体的要求很高，其难度不亚于在沙地上行走。"如果只是划桨，你的后背上部和肩膀都会得到锻炼，"彼得森说道。然后，一旦你开始冲浪，你的下半身、重心和肩膀都要承受压力：海浪冲击着冲浪板，力量巨大无比，而你的肌肉会本能地收缩。水的不稳定性和你的核心肌肉都得到了大大锻炼。

Calories burned: At least 125 (again, the rougher the waves, the harder you work).

燃烧的热量：至少125（再次声明：海浪越猛，锻炼越有效）。