Summer is close and it is a wonderful season. However, sometimes heat can be a barrier for the physical activities. So, we have prepared several tips to make your sport life a little bit easier during the summer
DECREASE LEVEL OF PHYSICAL ACTIVITIES
If you practice fitness irregularly, summer is not the best time to increase the load. In the heat, atmospheric pressure is changing, and you can get heart and blood vessel problems. Try to train in a relaxed mode and think about “slow fitness”: yoga, pilates or stretching. Advice for both beginners and experienced ones is to reduce the intensity of cardio and strength trainings by 50%. Any activity in the fresh air can be done only if the temperature outside will not exceed +28 degrees (celsius). So for jogging in the park it is better to get up earlier, while it is not so hot.
RULE OF 10 REPETITIONS
If it’s difficult for you (or you just don’t want to) to go to the fitness center in the summer, choose a more simple home alternative. Let’s call it “rule of ten”. Do 10 squats every two hours or ten lunges each time you leave the bathroom or kitchen. You will be able to burn 300-400 calories daily, without making big efforts, and you will not overload your body in the heat
PLAY MORE GAMES
Replace boring workouts to fun in the fresh air. It will have more pleasant affect on your body. A great way to make new friends and get tone legs, shoulders and buttocks is beach volleyball. Moving through the sand is much harder, so calories burn more efficiently: 272 per batch. Choosing summer fun, first check with our table.
- Frisbee: 100 calories
- Dancing: 115-150 calories
- Diving: 120 calories
- Riding: 150 calories
- Gardening: 160 calories
- Swimming: 180 calories
- Tennis: 250 calories
- Roller skating: 250 calories
- Cycling around the city: 250 calories or more
LAY/SIT ON THE FLOOR
Yes, it sounds suspicious, but let us explain. It is simple: sit on the floor while you are watching TV or hugging a laptop, and you will burn more calories. First, on a hard surface, your muscles are more stressed. Secondly, getting up from the floor is much more difficult, and this is an additional load for your body
University of Kentucky has found out that watermelon can significantly reduce the amount of body fat. It is an excellent low-calorie and refreshing option for training on a hot day: watermelon helps to maintain a stable level of energy and hydration, so you do not have to drink high-calorie sports cocktails
DRINK MORE WATER
In the summer we should drink more water in order to keep our body in good health statement. So every time you want to drink pour only half of glass or bottle, so you will have to get up and do it again if you want to drink.
To sum up, first of all, enjoy your summer holidays, however do not forget about your health, so try to follow above-mentioned rules and you will be fine. Stay beautiful and healthy 🙂
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