Summer vacations do not have to be synonymous with leaving physical activity until September. Although during the holiday period the percentage of subscribers to the gym falls by up to 45% according to Zagros Sports data and experience, it is possible to take care of health also in July and August. Simply adapt the exercise to the new routines to keep the body active and avoid a period of recovery more or less long in September, around the gym.
Through 6 different types of training, easily compatible with the environment and vacation plans, the body will maintain its level of resistance, cardio respiratory capacity and muscles will maintain a healthy muscle tone. An effective way to keep the excesses of summer at bay without sacrificing leisure time and rest.
All the exercises have in common their execution in the open air, possible thanks to the good weather in the summer months. By training outdoors, the body will absorb more vitamin D from the sun and increase lung capacity by breathing more oxygen-laden air. As long as you take the necessary precautions to avoid suffering a heat stroke or dehydration.
HIGH-INTENSITY WATER CIRCUITS
It is proven that high intensity exercises are the ones that get the best results in the shortest possible time. Adding the benefits of high intensity with extra water resistance means burning up to 200 more calories in each hour of training. In addition to burning the energy that is left over the body, they strengthen and tone the muscles.
Among the most effective circuits are swimming 100 meters and making 10 chest bottoms at the edge of the pool or at the edge of the beach or, after 100 meters, do 20 sit-ups and 20 sit-ups. This training works both strength and endurance and, with a minimum of 3 times a week, reports short and medium term benefits. “In 3 weeks we can see the results, even more if we usually exercise daily,” says Roberto Crespo,
To close the training session it is advisable to perform between 10 and 15 repetitions of moderate exercises to return the body progressively to a state of relaxation. Some of these exercises can be jumps in the water in different directions or frontal and lateral kicks with the back straight and the abdomen firm.
GENERAL TONING EXERCISES WITH A TOWEL
An accessory as simple as a towel is ideal for training also in the pool or the beach. This routine of just a few minutes works upper, lower and core train or central area of the body:
Legs and buttocks: from one position lay face up with knees flexed and both feet stepping on the towel, raise buttocks. From this initial posture, the feet slide forward and back to the buttocks. Repeat the exercise 20 times.
Core (chest and abdominals): With the so-called “inverted V” exercise, the abdominal area is intensively worked and muscle tone is gained at the back of the legs. It consists in stepping on the towel with both feet and place the hands on the floor so that the hip is raised and, without flexing the knees, slide the feet back away from the body to achieve the position of iron. Once the legs are away from the body we slide them back to the starting position. Repeat 10 to 15 times.
Arms: A very simple and very effective exercise to strengthen the arms is to roll a towel. In addition to developing the arm, strength is gained in the fingers and hands, which enhances a greater manual ability with an act as simple as wrapping the towel. As you wind alternately with both hands, you work both arms equally. Repeat 5 times with each arm.
RUNNING ON THE BEACH
Running on the beach is a major effort given that sand is an unstable surface and exerts greater resistance. The muscular work of the legs will be greater, especially in quadriceps, twins and isquitobiales. The intensity of the stride also increases, consuming a greater percentage of energy left over and burning more calories. The recommendation of Zagros Sports experts is to run through the area closest to the shore where the terrain is softer and the feeling will be more enjoyable. In addition, the cold water and the movement of the waves propitiates a better functioning of the circulatory system.
Mountain enthusiasts have within their reach trekking or trecking as aerobic exercise to keep fit and take care of cardiovascular health during the holidays. Not only does it reduce the risk of cardiovascular disease, an important element to counteract the effects of poor nutrition in the summer months, but it also increases the strength and toning of lower-body muscles.
Depending on the intensity of the circuits or roads it is possible to burn more than 1,000 calories on a morning of hiking. Being, in most cases, mountainous terrain is increased effort and a greater volume of body fat is lost, while slopes or descents act as a training of toning the musculature. For example, the slopes are the perfect obstacle to hardening the glutes. The visit of open natural places improves the mood in turn by promoting a greater release of hormones.
ABDOMINAL WORK IN PADDLE SURF
Although in the holidays you have the perception of paddle surf as a form of leisure, it is a highly effective exercise for abdominal toning and strengthening of arms and legs, as well as a powerful tool for the control of posture. According to instructor Roberto Crespo, the need to maintain balance on the paddle surfboard activates the abdomen to make it possible to master the posture and avoid falls to the water, a powerful indicator that the activity is not being performed correctly. This exercise also produces greater metabolic stimulation, which means that even after physical activity, the body continues to burn calories.
To further complicate this sport and increase the effectiveness of an hour of activity, there are exercise routines on the table. Stretching and toning exercises of the lower and upper train can be performed on the paddle surfboard to amplify its effectiveness thanks to the instability of the training surface.
YOGA POSTURES FOR GREATER RELAXATION
Practicing yoga about 20 minutes a day corrects the posture avoiding pain, strengthens the muscles of the abdominal and lumbar area, as well as arms and legs, and allows a greater state of relaxation to enjoy a more effective rest in the vacation time.
It will only be necessary to have a free space and clear of distractions to be able to practice some basic postures with which to make the most of this activity. Whether on the beach first thing in the morning and in silence, or in the mountains, breathing control and activation of the abdominal area will put the body in operation to start the day with more energy and vitality.