Surf & turf: to keep you fit and toned all summer long, check out Shape's 5 favorite activities on land and sea

Shape, June, 2004 by Amy Goldhammer

mountain biking

Rim Tours, Moab, Utah

Choose your own mountain bike trail adventure from the 90-mile, three- or four-day trips on routes through the desert, mountain and/or canyon landscapes of Colorado, Oregon, Utah or Arizona. Activities Rides of all levels last four to six hours per day, but there's plenty of downtime for other activities including hiking, white-water rafting, kayaking and canoeing. Details Starts at $575 for three days and includes campsite fees and three energy-packed, healthful meals daily. Bring your own bike or rent one for $35 a day (800-626-7335, rimtours.com).

rock climbing

Many rock-climbing gyms offer lessons, gear rental and outdoor trips for all levels, as well as women-only classes. Check out rockandice.com and click on "Rock Gyms" to locate a gym in your area.

Vertical Endeavors, Warrenville, Ill.

Instructors at this Chicagoland climbing gym pride themselves on personalized service and training. Topics include proper and efficient belaying, knot-tying and rope-management skills, the use of technical equipment, balance and footwork. Activities Women's daylong clinics are offered throughout the year. After training on the gym's 18,000-foot indoor climbing surface (the largest display in the world of climbing walls molded from real rock), beginners can book a trip and conquer rock and ice formations ranging from the sea cliffs of the north shore of Lake Superior to Devil's Tower, a nearly vertical monolith that rises 1,267 feet above the meandering Belle Fourche River in southeastern Wyoming. Details Three-hour clinics start at $35 (630-836-0122, verticalendeavors.com).

surfing

Villa Amor, Sayulita, Mexico

Test the waves 35 minutes north of Puerto Vallarta in Sayulita, a prime surf spot for beginning to intermediate surfers. Private introductory lessons start out on the beach, where you'll learn proper form and paddling technique. After about 30 minutes, the instructor takes you to the ocean, where you learn how and when to catch waves. Stay at one of 32 private hillside villas, each overlooking lush jungles, distant mountains and the turquoise water of Sayulita Bay. Activities Lodge rates include free use of kayaks, snorkeling and fishing gear, surfboards and bicycles. Surfing lessons and guides are available (from $25 per hour) and may include trips to surf breaks accessible only by boat. Details Lodging from $65 per night (011-52-329-291-3010, villaamor.com)

summer's best calorie burners

activity  calorie burn*  major muscle groups worked

hiking         415       quadriceps, hamstrings, buttocks, calves, upper
                         hips, inner thighs
kayaking       345       chest, shoulders, biceps, triceps, back,
                         abdominals
mountain       590       quadriceps, hamstrings, buttocks, calves, upper
biking                   hips, inner thighs, chest, shoulders, biceps,
                         triceps, back, abdominals
rock           760       quadriceps, hamstrings, buttocks, calves, upper
climbing                 hips, inner thighs, chest, shoulders, biceps,
                         triceps, back, abdominals
surfing        324       chest, triceps, back, abdominals, quadriceps,
                         hamstrings, buttocks, upper hips, inner thighs

*Calorie burn per hour based on a 145-pound woman.