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Which summer workouts to choose: from running to yoga in nature

Home » blog » Which summer workouts to choose: from running to yoga in nature

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

Which summer exercises to choose: running in the morningFor 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.

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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.

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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.

The summer sports you should choose: circuit trainingThere 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.

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Какие стили плавания существуют и чем различаются

Swimming styles create not just a trajectory in the water – they form a language of movement where every effort matters. This language follows precise logic: freestyle requires speed, breaststroke – rhythm, butterfly – strength, and backstroke – control. Each style has its own biomechanics, rules, and nuances of breathing. Understanding the differences between swimming styles transforms ordinary time in the pool into a conscious practice. Here, every meter is a step towards health, endurance, and inner balance.

Swimming Styles and the Hidden Logic of Water

Every movement in the water is governed by physics, biomechanics, and psychology. It’s not just technique, but the result of years of evolution where form adapted to the environment, and humans to the limits of their bodies.

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The first style was recorded in Ancient Egypt on frescoes 2000 years BC, but standardization of techniques began only in the 19th century. It was then that swimming transitioned from a utilitarian skill to a sport with milliseconds, gold, and world records.

Freestyle: Speed That Cannot Be Challenged

The body penetrates the water like a blade through the air. Freestyle is the fastest among all known styles. An athlete reaches speeds of up to 6 km/h, outpacing any opponent in an Olympic pool.

Movements alternate in a “windmill” style with breathing coordination every 2-3 strokes. This technique is often studied in swimming lessons due to its linearity and efficiency.

Example: Michael Phelps used freestyle in most individual races. It allows maintaining pace and breathing control even under maximum loads.

Breaststroke: The Only Style Allowing the Head Above Water

The technique resembles a frog’s movement. Breaststroke maintains body control, does not require a full underwater breathing phase, making it ideal for beginners. The body glides on the surface, while the legs provide propulsion through a “whip kick.”

The key is synchronicity. Arms and legs move simultaneously, unlike asynchronous styles. Speed may be lower than freestyle, but the benefit lies in improving coordination and respiratory system development.

Butterfly: Strength and Control

This technique requires the highest physical preparation. Energy expenditure exceeds 800 kcal/h, activating over 25 muscle groups. It mimics a wave passing through the spine, with arms describing a circle and the body bending in an S-shaped motion.

Mistakes in the “breath” phase can disrupt rhythm and submerge the body. This is why learning how to breathe correctly while swimming is crucial here.

Fact: butterfly technique is the youngest among all styles. It was officially recognized in 1933.

Backstroke: Confidence Beyond Visibility

Backstroke relieves strain on the neck and spine. The athlete navigates by the pool edge and sounds, while the arms move alternately, creating a steady rhythm.

The peculiarity lies in the absence of visual control of direction, requiring a sharp sense of body and precise cycle calculation. Breathing here occurs without delays, as the face is always on the surface. This is why beginners often feel comfortable in this style.

Swimming Styles: The Difference Felt by the Body

Techniques differ in key parameters: speed, breathing phase, energy expenditure level, and coordination complexity.
One enhances the cardiovascular system, another strengthens core muscles. The third teaches bodily awareness.

Differences:

Each technique forms its own movement mechanics, adapting to the body’s capabilities and training goals. Choosing the right option depends on physical fitness, endurance, and aquatic training objectives:

  1. Freestyle – maximum speed, minimal resistance, precise breathing required.
  2. Breaststroke – the most relaxed, ideal for joints and long swims.
  3. Butterfly – high level of strength training, suitable for experienced swimmers.
  4. Backstroke – without strain on the neck, develops coordination and balance.

A clear understanding of the differences helps shape a balanced training strategy. Only a conscious approach makes sessions effective and safe.

Rules of Precise Execution

Swimming technique is the main element determining efficiency. Mistakes in coordination, breathing, or leg work reduce speed, cause fatigue, and increase the risk of injuries.

It is important to maintain a balance between the “glide” and “stroke” phases. For example, in butterfly, excessive effort in the back leads to excessive surfacing and disrupts the body wave.

During swimming lessons, instructors use video analysis, slow-motion footage, and adjust hand positioning with an accuracy of 3-5 degrees.

When Not to Swim: Contraindications

Not every body is ready for aquatic exercise. While the benefits of swimming are evident, there are contraindications:

  • uncontrolled epilepsy;
  • severe skin conditions;
  • mental disorders affecting water orientation;
  • infectious diseases.

Immersion in water is not always safe: even minimal physical exertion can trigger an unpredictable reaction in the body with hidden conditions. Before starting training, doctors recommend undergoing basic diagnostics, especially with chronic conditions.

Myths:

  1. Swimming corrects posture – only with proper technique.
  2. Water heals everything – incorrect. Uncontrolled workouts can be harmful.
  3. Just splashing around is enough – wrong. Only technique provides results.

Template perceptions often distort its essence, creating false expectations. Only a competent approach and knowledge of swimming styles’ specifics turn aquatic workouts into an effective development system.

Choosing Equipment and Pool

For starters, you’ll need a minimal set: goggles, cap, flip-flops, and swimsuit/trunks. For targeted technique work, add: kickboards, fins, paddles, noodles.

The water temperature in the pool is an important factor. For competitive swimming, standards set it at +26…+28 °C. Training in cold water enhances thermoregulation but increases the risk of cramps for unprepared individuals.

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For learning, a pool with a depth of 1.2–1.5 m and a lane width of at least 2.5 m is ideal – this format ensures freedom of movement.

Which Swimming Style to Choose?

In the end, the choice of swimming style determines your unique path and interaction specificity with the aquatic element. Each offers its own challenge but invariably contributes to the harmonious development of the whole body – strengthening it, improving brain and nervous system function, refining breathing, and spatial perception. True mastery, achieved through deep technique and breath control, forms not just a result but a special, profound relationship with water as a living element. This is where the main goal lies: to learn not just to swim but truly hear how the water breathes, achieving complete unity with it.

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From negotiation to signing: how soccer transfers work

The hearts of millions of fans are waiting for news about transfers. Each transfer is a hope for a bright future, an opportunity to see new stars in their favorite team. New faces, new emotions – transfers can completely change the mood of fans.

In this article, we will tell you how football transfers work and their impact on the game.

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What is a transfer window

People who are just starting to study the world of football have many questions, including about the winter and summer transfer windows. In general, this is the moment when the football world turns into a seething market for several weeks. Clubs are looking for reinforcements, agents make profitable deals, and fans follow every piece of news. There are two types of windows:

  • The winter transfer window allows teams to adjust their lineups during the season and correct the mistakes of the first half;
  • The summer transfer window, on the contrary, opens up space for major deals and strategic signings that often change the face of the club. It is during this period that teams invest millions of euros to create a dream lineup and strengthen weak positions.
  • The Importance of Transfer Window Time Frames

It is also important because the window creates a certain stability in the football world. Clubs cannot change their squads at any time, allowing coaches and players to focus on the game. These time frames add intrigue and make the market more dynamic, as every deal must be completed before a certain deadline, otherwise the player will remain at his current club until at least the next window.

How Football Transfers Work

From negotiation to signing: how soccer transfers workFootball transfers begin with a club’s interest in a specific player. The first stage is negotiations between the club and the football agent who represents the player. At this stage, the terms of the deal are discussed, including the transfer amount and possible bonuses. The club and the agent try to find a compromise that satisfies both parties.

Discussion of a personal contract: financial and other conditions

Next comes the stage of discussing a personal contract with the player – the terms of salary, bonuses and the duration of the contract. Once an agreement has been reached, all parties in the process proceed to signing, which completes the transfer.

Negotiations play a crucial role in the football transfer process. This is a complex and often multi-stage process, during which all aspects of the transfer are discussed – from financial conditions to the personal preferences of the footballer. Sometimes negotiations can drag on for weeks or even months, as each party strives to get the best conditions. For the transaction to be successfully completed, all parties must be prepared to compromise, otherwise the transfer may fail.

Transfer market: main players and mechanisms

The transfer market is a complex system in which clubs, players and agents operate. Large deals often influence the market as a whole. Influential clubs, such as Real Madrid or Manchester City, not only set trends, but also determine price benchmarks for other teams. Important figures in the market are football agents who represent players and negotiate on their behalf. Their role in forming the final cost of the transaction and the terms of the contract is difficult to overestimate.

Big money and its influence on the football transfer system

The transfer amounts of top players sometimes exceed the budgets of small countries, and these funds not only go to pay for the transfer, but also include bonuses, agent fees and various commissions. Therefore, the transfer market is not just a place where players are exchanged, but a whole complex of mechanisms in which the interests of many parties are involved.

Rent and exchange: alternatives to a classic football transfer

Clubs cannot always afford to buy a player. So, instead of a traditional football transfer, they choose a loan or a swap.

A loan allows an organization to get a player for a limited period, often with the option to buy. It is a flexible way to strengthen the squad, especially if the team is not sure about the need for a long-term contract.

Loan options:

  1. testing a player before buying;
  2. strengthening the squad for a short period;
  3. financial flexibility for the club.

Sometimes a loan turns into a long-term cooperation. For example, a player can first play for a club on loan, and then, after a successful performance, the club decides to buy his contract. This allows clubs to minimize risks and not invest large sums at once, especially if there are doubts about the adaptation of the player.

A swap is a popular practice when clubs exchange players to solve specific problems. It can become a real strategic move, when both parties benefit from the deal, receiving exactly what they need to strengthen the team. The tool helps to strengthen weak points without additional financial costs.

The Most Expensive Transfers in Football History

Neymar’s €222 million transfer from Barcelona to Paris Saint-Germain in 2017 was a turning point in football history. Not only was it the most expensive transfer, but it was also a deal that changed the way players were priced. The market began to grow rapidly, and player transfer fees increasingly exceeded €100 million. In addition to Neymar, the high-profile transfers of Kylian Mbappe, Joao Felix and other stars also went down in history as significant milestones in the transfer market.

Why aren’t expensive transfers always successful?

It’s interesting that the most expensive football transfers aren’t always the most successful. In some cases, clubs that have spent huge amounts of money to acquire a star player don’t get the expected result. When the deal is successful, it brings not only sporting achievements, but also huge commercial benefits:

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  • increased sales of club paraphernalia;
  • attracting new sponsors;
  • increasing the number of fans around the world.

Conclusion

Waarom zijn dure transfers niet altijd succesvol?Whether it’s a multi-million dollar deal or a one-season rental, every transfer counts and influences the development of the soccer industry. Teams can no longer rely solely on their youngsters, and competition requires a constant search for new talent and strengthening of the squad. Successful transfer policy management is one of the main factors determining the future of a club and its success on both the national and international stage.

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