One cannot go online or open a magazine without seeing all sorts of articles and advertisements promising to help you shed weight and get ready for the swim-suit season. We hear all about how to get in shape for the summer, but what is it that takes to get and stay fit during summer?
With the scorching heat and plenty of distractions, summer can be one of the hardest times to stay motivated. It takes real dedication to hit the gym when you could be chilling by the pool. But the benefits of exercise are vast namely, weight loss, increased energy, improved immune system, better health, the list goes on which are the same irrespective of the season. Therefore, a little heat is no excuse to dispense with your workouts. In fact, the summer presents a sea of great exercise options.
Make Fitness Exciting
One of the best summertime fitness tips is to move outside. Outdoor fitness allows a number of options for a fun summer workout. This could include tennis, swimming, biking, some push-ups and other exercises at the park like yoga.
Many societies also offer outdoor fitness classes. Take a trial class which will help you figure whether that class provides you with the right fitness level.
Take your time to find a workout routine that works for you and that you’ll actually enjoy during the warm weather. Don’t join a 6 a.m. pilates class if your idea of early morning idea involves curling up with a book. To the contrary, if your day’s obligations push exercise to the end of the day, aim for a quick early-morning session and you can cross it off your list.
Walking is a fun, pleasurable way to move more if you’re an exercise beginner. Aim for 10,000 steps every day. If that feels like too much in the beginning start with a lower number and gradually increase that number. These days mostly all phones have a tracking app, if not, you can download one to count your steps.
Walking can be a lot of fun. You can schedule a morning walk with a good friend or stream an audiobook you’ve been meaning to read, or put on some music that will get you moving more vigorously.
Wandering in nature will rejuvenate you, get your blood flowing and give you strength during warm summer weather.
You don’t have to spend hours in the gym to get a full-body workout. In fact, you can get an intense workout even in 15 minutes.
High‐intensity interval training (HIIT), also known as burst training, you give you a full-body workout in less time.
It involves working at the top of your capacity for 45–60 seconds, then recovering for 3 minutes by walking or a slow jog, then returning to very high intensity for another 45 – 60 seconds. You can include walking, running, biking, jumping rope, dancing and even swimming.
With HIIT, you only need 15–20 minutes and minimal or no equipment to do a quick workout. And you can do it outdoors.
An example of interval train while running:
- Sprint up a hill as fast as you can go for up to one minute
- Walk back downwards for one to two minutes
- Repeat it
If HIIT is something new for you but you’re committed to trying, start slowly. If you can’t do a full minute, going as fast as you can for even 10 or 15 seconds will provide its benefits. Be prepared to sweat. HIIT should leave you breathless and physically maxed out.
Hydrate yourself - Drinking plenty of water is essential year-round, but in summer it becomes even more important as we need to recharge the water we lose through sweat. Many problems associated with heat, namely headaches, lethargy, and irritability, are actually signs of dehydration. Water is even more important when you are physically active as lack of water could lead to muscle cramps and fatigue.
Be cautious: You can prevent heat-related problems if you -
- Know the best times to exercise outdoors during the summer — usually, morning and early evening are best but you can always check the weather forecast for heat advisories
- Stay hydrated because, by the time you feel thirsty, you’re already dehydrated
- Wear breathable, flexible, light-colored clothing and proper headgear
- Take proper precautions
Follow these fitness hacks and sail through this summer smoothly.