What sport to do in spring: from running to hiking

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:

1. Start training before 9 a.m. or after 6.30 p.m.
2. Wear light, light-coloured clothing.
3. Take a break every 10 to 15 minutes and drink water.
4. Choose shady spots and avoid asphalt.
5. 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.

1. Water: 0.5-1 litre one hour before exercise and 150-200 ml every 15 minutes during exercise.
2. Pre-workout nutrition: carbohydrates (fruit, muesli), a little fat (nuts), coffee to taste.
3. 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.

How does sport affect the brain? Every time the heart speeds up during exercise, the brain starts functioning differently, with increased performance. Physical activity stimulates neurogenesis by triggering the growth of new neurons. So every step, kick against the ball or tug on the bike causes a cascade of biochemical reactions that feed brain cells and increase their interaction. These are proven scientific facts.

For years, scientists have studied how sport helps cognitive development and the results are impressive. Sport not only improves physical fitness but also helps develop qualities such as memory, concentration and learning ability. Regular exercise can therefore literally ‘pump up’ the intellect.

Physical activity and the brain: how and what is affected by sport

Physical exercise has a much more powerful effect on the brain than you might think. When the body gets moving, the brain responds by producing a number of beneficial chemicals, such as endorphins and neurotrophins. These substances are not only responsible for a good mood, but also greatly improve cognitive function.

How does sport affect the brain? During exercise, blood actively supplies the brain with oxygen, which in turn improves attention and concentration. Studies show that regular exercise increases the volume of the hippocampus, the part of the brain responsible for learning and memory.

For example, scientists at the University of Illinois found that 30 minutes of cardiovascular exercise leads to a 10-15% increase in activity in the hippocampus. This effect is due to improved blood circulation and increased oxygen supply to brain cells, which stimulates neurogenesis and strengthens connections between neurons. Physical activity therefore has a significant effect on improving long-term memory, the ability to absorb new information and improves overall learning ability.

How sport affects the brain: improving memory and learning ability

Sport is not just about muscles, but also about improving memory. Scientific evidence confirms that exercise strengthens connections between neurons, which has a positive effect on remembering information. Regular exercise improves brain activity and starts to work together: it increases neuroplasticity, data processing speed and the ability to multitask.

An example is yoga. Meditative exercises stimulate the brain’s prefrontal cortex, improving memory and attention. In addition, research from Harvard Medical School has shown that people who exercise regularly improve their memory by 20% on average. This is due to better blood flow and increased activity of the hippocampus.

Physical exercise, such as running or swimming, helps to absorb new information faster and more efficiently. Scholars and students who participate in sports do better in exams because their brains are used to working under conditions of increased activity and stress.

Sports that develop the brain

Not all sports are equally good for the brain. Some have particularly powerful effects on cognitive function:

1. Running: stimulates the production of neurotrophins, which promote the growth of new cells and help the brain cope better with stress. Running also improves blood circulation and increases levels of endorphins and serotonin, which are responsible for good mood and optimal cognitive performance. Studies show that regular running increases grey matter volume, which is directly linked to better memory and faster decision-making.
2. Yoga: improves concentration and reduces anxiety levels by activating the parasympathetic nervous system. The breathing exercises used in yoga help oxygenate the brain and reduce cortisol (stress hormone) levels. This improves the functioning of the prefrontal cortex, which is responsible for planning, decision-making and controlling emotions. Yoga also improves flexibility and balance, strengthening neural connections related to movement coordination.
3. Team sports: develop not only physical skills, but also social skills and quick decision-making through interaction with other players. Basketball, football or volleyball stimulate brain activity because you have to make instant decisions and anticipate the team’s actions. Team sports also increase levels of oxytocin, a hormone that promotes trust and interaction with others, which has a positive effect on the development of social skills and cognitive flexibility.

These sports affect whole-brain development as they involve physical activity, mental tasks and social interactions.

Scientific research: how sport affects the brain

Science has long confirmed that sport has beneficial effects on the brain. One of the most famous studies was conducted in Finland, where 2,000 people aged between 40 and 65 participated in a study on the effects of exercise on cognitive function. The results showed that those who were physically active at least three times a week had 30% better memory and attention scores compared to those with sedentary lifestyles.

As another example, a study at Stanford University found that people who regularly engaged in aerobic exercise had 5 per cent more grey matter in the brain over a six-month period. The evidence confirms that exercise has a direct impact on cognitive health.

The athletic path to intelligence

How does sport affect the brain? They work faster, more flexibly and efficiently. All these benefits open a new avenue for personal development and self-improvement. If you start exercising today, you are guaranteed not only good health, but also a clear mind for years to come. Everyone has the chance to strengthen their brain: just start moving and working on yourself.