Pleasant temperatures, long days, plenty of oxygen and sunshine: the ideal conditions for an active lifestyle. It is important to find the right sport for you, one that suits the heat, your fitness level and your goal: burning fat, getting fit, building muscle, strengthening your body or simply relaxing. The question of which summer exercises to choose is not a theoretical one, but a practical matter. Training outdoors means combining exercise, environment and the energy of the season.
Which summer exercises to choose: running in the morning
Cardiovascular exercises in the shade of the park or along the boulevard between 6 and 8 a.m. stimulate metabolism, activate lymph flow and improve mood. The most effective approach is to alternate between speeds: 2 minutes of running and 1 minute of acceleration. This pattern burns more fat in less time. In the morning, your body temperature is not high, sweating is minimal, and your breathing is stable. The key to success is perseverance. All you need are trainers, a bottle of water, and the shade of the trees.
Yoga in the water: stability in motion
For anyone looking for balance, breathing control, relaxation and gentle muscle exercises, yoga in nature is the best choice. Sunrise, yoga mat, 30 minutes of asanas focused on stretching and balance: Trikonasana, Vrikshasana, Pranayama. Outdoor yoga allows you to breathe deeply and brings the rhythm of your body and nature into balance. The beach, the meadow or the platform on the shore of the lake become an open-air hall. It is not about fitness, but about an awareness exercise.
The summer sports you should choose: circuit training
Circuit training consists of a series of exercises performed in succession with short breaks. This approach is particularly beneficial in summer: you burn calories, improve your overall endurance and develop strength without the need for additional equipment. The circuit usually includes push-ups, squats, lunges, planks, ‘mountain climbing’, aerobics and jumps with arms and legs stretched out.
Standard sequence: 6-8 consecutive exercises of 30 seconds each. Rest for 15 seconds between each exercise. After the round, rest for 1-2 minutes and then repeat. A total of 2-4 sets.
Advantages:
- Short, intense workout.
- Muscle development throughout the body.
- Improved thermoregulation and metabolism through active sweating.
- Ability to train without equipment: in the park, on the terrace, in the square in front of the house.
- Suitable for different training levels: the load is regulated by speed.
Recommendations: train in the morning before it gets hot or in the evening after 7 p.m., use a stopwatch, choose exercises based on your goals (focus on legs, upper body or general fitness).
Cycling: a combination of relaxation and exercise
When choosing exercises for the summer, keep in mind that cycling in the summer serves two purposes: training and relaxation. The cardiovascular system is strengthened by regular aerobic exercise. The muscles work dynamically and without impact load. Another advantage is the change of scenery and fresh air.
Training form:
- Duration: 40-60 minutes;
- Intensity: average heart rate 120-140;
- Frequency: 3 times a week;
- Distance: alternating flat roads and slopes.
It is useful to change speed: 10 minutes at a leisurely pace, 5 minutes at an intense pace, 5 minutes of rest. This approach exerts even pressure on the cardiovascular system and leg muscles.
Benefits:
- Burns 500-600 calories per hour.
- Strength training for legs, glutes and lumbar spine.
- Stress relief and mood improvement.
- Helps with excess weight and oedema.
Requirements: a bike in good condition, a bottle of water, light-coloured clothing and sunscreen. It is best to train early in the morning or in the afternoon.
Swimming: refreshing and beneficial
Swimming in warm climates is the best answer to the question of which exercises to choose in summer. It is the perfect balance between physical activity and natural cooling of the body. Movement in the water does not cause an increase in body temperature, and the resistance of the environment provides a high-quality load on all muscle groups.
Form:
- Duration: 20-30 minutes;
- Style: free swimming, breaststroke, backstroke, alternation;
- Additional exercises: balancing, squats in the water, push-ups at the edge of the pool.
The water temperature, between 22 and 26 °C, stimulates the adaptation processes. In the pool, breathing becomes easier, the back, chest and arm muscles are trained and lymph flow improves.
Benefits:
- Relieves pressure on the joints and spine.
- Stimulates the respiratory system.
- Relieves oedema and accelerates metabolism.
- Suitable for people of different fitness levels, including rehabilitation after injuries.
Recommendations: choose water that has been analysed, pay attention to your comfort and do not go into the water after eating.
Group fitness: the rhythm of the team
The summer outdoor courses in small groups are characterised by their highly motivating effect. The energy, dynamics and participation in the process are enhanced by the atmosphere of shared rhythm. Which summer training courses to choose: these courses are held in parks, on sports fields and near the beach, meaning that any open space becomes a fitness area.
Formats:
- Functional training with weights, elastic bands or body weight.
- Tabata: short intervals with high intensity: 20 seconds of training and 10 seconds of rest.
- Aerobics or step.
- Dance classes (Zumba, Latin, hip hop).
The optimal time: after 7 p.m., when the temperature drops and the air is cooler. Before training: at least one glass of water; clothing: breathable, light or bright fabrics to reflect the sun’s rays.
Benefits:
- Socialisation and team spirit.
- Improved mood and stress relief.
- High calorie consumption: up to 700 calories per hour;
- Variety of forms: everyone can find the rhythm that suits them best.
Group training requires discipline. You can’t give up halfway through. The trainer sets the pace and the energy of the group motivates you to get the most out of yourself.
When and how to train in summer: adapting to the climate
The training programme depends not only on the type of exercise, but also on the conditions. Heat, humidity and sun require a number of principles to be observed:
- Start training before 9 a.m. or after 6.30 p.m.
- Wear light, light-coloured clothing.
- Take a break every 10 to 15 minutes and drink water.
- Choose shady spots and avoid asphalt.
- Cool down after exercising and rest.
Exercising outdoors in summer does not require heroism, but sensible planning.
Nutrition and hydration: the fuel for success
Without sufficient intake of fluids and trace elements, the body quickly overheats. A well-planned diet is at least half the battle.
- Water: 0.5-1 litre one hour before exercise and 150-200 ml every 15 minutes during exercise.
- Pre-workout nutrition: carbohydrates (fruit, muesli), a little fat (nuts), coffee to taste.
- Post-workout nutrition: light proteins (eggs, chicken, fish), vegetables, a little salt for electrolytes.
Listen to your body.
There is no single answer to the question of which exercises you should choose for the summer. It depends on your body, your goals and your well-being. The most important thing is to exercise, be moderate and train regularly. Summer is not a time for experimentation, but for reinforcing habits. Outdoor activities give you energy, promote your development and have a therapeutic effect. All you have to do is get started.
The practice consists not only of movement, but also of working with breathing. Pranayama techniques focus on controlling the rhythm and volume of inhalation and exhalation. This normalizes the respiratory function, increases tissue oxygen saturation and reduces heart rate.
Every movement in yoga is a step towards yourself. This is not a sport, not a physical activity, and not a religion. This is a recovery technology. Through exercise after exercise, inhalation after exhalation, the body begins to live in a different way. Everyone has their own reasons for practicing yoga: tiredness, fear, overwhelm, lack of rhythm. Practice makes perfect, but the rewards are endless. Every morning becomes easier, the body becomes lighter and the mind clearer.
