Hot: How To Do Sports In The Summer

Going in for sports outside the walls of the hall is much more useful. Along with muscle activity and stimulation of blood circulation, such training allows the body to receive sufficient amounts of vitamin D, which is necessary for strengthening the immune system. In addition, it is in nature that we have the opportunity to disconnect from gadgets and, at least for a while, drop out of the matrix of endless affairs.

Decide on the loads

Scandinavian walking, running and cycling are traditionally the most popular outdoor activities. Nordick walking strengthens all muscle groups and increases endurance. It is especially good for the legs, abs, muscles of the upper shoulder girdle. At the same time, thanks to the support on sticks, unnecessary stress is removed from the joints and spine.

Running is designed to work large muscle groups and strengthen the cardiovascular system. For an hour's run in the fresh air at an average speed of 6 km / h, almost one and a half times more calories are spent than under the same conditions in a fitness room.

Cycling helps speed up the metabolism and prevents the muscles of the legs, buttocks, thighs and arms from relaxing. For experienced athletes, "cross-country" - riding on rough terrain is suitable. By the way, choosing a bike is a serious matter. An improperly adjusted seat height in relation to the steering wheel will increase stress on the spine, and especially on the cervical spine.

Choose your classroom wisely

In order for outdoor activities to be beneficial rather than "organizing" additional problems, you need to ask yourself several important questions. And the main one is “how to breathe ?!”. As beautiful as the morning views of the Kremlin are, the voluntary martyrs running along the embankment evoke only a feeling of deep pity. Training under the cacophony of car signals and under the cover of a curtain of gas is a waste of time and energy. Tune in to the fact that you will have to breathe a lot and deeply, so choose places away from roads: in parks and woodlands.

Wear sunscreen

Remember, the sun never has a weekend. It rises daily over our planet and shines with its rays harmful to our skin. Even if you don't notice it. Don't forget to put on Sanskrina before you go for a run or morning yoga in the park. Learn that sunscreens have limited effects. As a rule, they protect no more than 30-40 minutes, so do not forget to periodically renew the layer of protection during training. In this case, we advise you to use sprays that will be felt on the skin easier than their more oily counterparts of the cream.

Drink more water

We are sure that you do not even start exercising without a bottle of water, but we will still dare to remind and explain the importance of regular water consumption during exercise. Intense physical activity provokes increased sweating, which is increased at times due to high temperatures. This problem becomes especially urgent in the summer, when the sun begins to work actively and on the street it becomes like in a steam room. Outdoor activities in such weather should be carried out with great care, in particular because of the already mentioned active sweating, with which not only toxins leave the body, but also the water, minerals and trace elements we need. To restore the level of the first, do not forget to drink a couple of glasses of water before training,constantly drink small sips of water during exercise and drink a glass of water a few minutes after the end of the exercise. Special sports drinks or chocolate milk at the end of your workout can help restore nutrient and electrolyte levels.

Go to water treatments

That is, training. If there is an opportunity to practice in the pool, we advise you to use it, especially if you have an outdoor pool at your disposal. Water aerobics or just swimming - no matter what you prefer, any water activities in the summer will be doubly pleasant and, moreover, especially fat burning. By the way, if the pool is outside, do not forget to use sunscreen (choose one that is resistant to water). And, of course, drink water, you will sweat anyway.

Check the thermometer

Exercising in the sun is, in principle, a dubious pleasure, but besides that, it is also quite dangerous, as it is fraught with sunstroke and loss of consciousness due to overheating. Exercise either in the morning - preferably before 11 o'clock, or in the evening - after 6-7 o'clock, when the sun is not so active and the heat is not felt much. Also get in the habit of exercising in 15 minute intervals, giving your body time to recover and get some rest from the hot air.

Choose the right clothes

Another important question is "what to wear?" And here for a while you will have to turn into an Englishman, every morning manically interested in the weather forecast. Despite the known variability of the latter, there is a golden rule of outdoor equipment: it should always be a little cool at the start, after 10-15 minutes, when you warm up, the situation will change towards “comfortable”. If you feel that you are getting hot, it means that a mistake was made somewhere. As for the material from which tracksuits are made, preference should be given to fabrics with UV protection (manufacturers often place a special UV mark on the label). Do not dismiss “smart” synthetics with the addition of cotton: such fabric wicks away sweat better, prevents the spread of unpleasant odors and does not deform during washing.

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