How to keep your body in shape during the summer? 5 Free Workout Ideas

It's still summer, though it's August's end! How to be fit during the summer days? We offer you a quick guide in several ways, completely free! Take advantage of the remaining warm days to keep your body in shape, especially outside! Here are some great summer activity ideas that will not only fill you with positive emotions but also help you maintain a balanced weight.

Walking/hiking

Calories consumed in 1 hour: 200-220 calories with slow walking; 360-400 calories at a fast pace

Walking is an easy and very enjoyable way to stay in shape because you can practice it anywhere. Whether on a mountain or sea vacation, in the urban environment, or in rural tourism, walking is a great way to stay in shape, diversify your day, and why not learn something new? When was the last time you made a hiking tour of historic landmarks in an area? Two more reasons to choose walking as a physical activity that will keep you in great shape:

1. It is not stressful for the body and you will not have a negative hormonal response.
2. Walking outside involves "consuming" daylight from our body, which is extremely valuable to us because it regulates the release of hormones in the body.

Tip: Use the good weather and prolong walking by 15-20 minutes in the morning and evening and we are sure that you will feel a significant difference - you will be fresher, energized and your body will be grateful!

Mountain hiking is also a great way to keep fit. While enjoying the fresh air and the scenery around you imperceptibly, without the tension you can get a very good daily dose of physical activity that will bring your satisfaction and harmony.

Jogging

Calories consumed per hour: 550 to 900

It is definitely in the list of the top 10 activities that are the enemy of overweight. Systematic, relaxed jogging at a steady pace can help you cope with the accumulated, excess fat. The good thing here is that you do not have to run with all your might, a moderate pace will activate your heart activity and help you strengthen your muscles. Before and after jogging, you need to do some stretching exercises that protect your muscles from injury. If you are a beginner with a fast walk, progress slowly and gradually increase the intensity of your workload.

Running

A free, great, effective way to keep in top shape! The benefits of systematic running are many! In addition to increasing immunity, it also increases erythrocyte levels and haemoglobin in the blood. Another plus is that cross-loading significantly lowers cholesterol and reduces hunger because it stimulates the digestive system. Running helps in proper metabolism and successfully works to balance weight. It can achieve the same results as walking but at a faster rate. The disadvantage, however, lies in the fact that due to the high load of muscles and joints, there is a risk of injury. Of course, you can lower or even drop this danger by choosing the right sports shoes and pre-warming quality. Put on comfortable clothes and shoes and take advantage of the good weather outside!

Outdoor fitness

There are a variety of facilities in urban areas that you can use to keep fit. The facilities in the public parks are actually a good opportunity to do a good workout in the air, in the greenery. There's no denying that outdoor sports are much more enjoyable and motivating!

Dances

Calories consumed in 30 minutes with vigorous movements: about 250

Move to the sounds of your favourite music! We're not talking about professional pursuits ... Do it at home. Play some energetic, charging song, then another and one more .. and you will feel how relaxing and enjoyable! In addition to feeling toned, you will burn a lot of calories. Another idea is to dig into the summer music events that are most often organized in public parks. The energy of many positive people in one place is contagious and there is a good chance that you will get into dancing, so you will combine the useful with the pleasant.

Cycling

Hourly calories burned: At 9km/h - 180 calories, at 21km/h - 570 calories.

This is another appropriate way of intense workout that will tone your muscles in the summer. Whether it will be in an urban environment or if you choose an alternative route away from the noise, the choice is yours, but it is definitely worth a try. By systematically wheeling, you can maximize weight loss and keep your body in shape. In addition to cycling, it improves muscle tone, there are a number of other health benefits. Increases physical strength and endurance. It also helps stimulate heart activity, making the heart stronger and more durable. In addition, it lowers the heart rate, lowers blood levels of fat, as well as the risk of cardiovascular disease. Cycling is a great cardio workout, in addition to which you will lose weight, tighten and shape your hips and abdomen.

Of course, when we talk about physical activity, we should not miss the fact that during it blood releases the "hormone of happiness" - endorphin and the more it is produced, the more one feels a sense of euphoria, happiness and a surge of positive energy. That is, regular physical activity is your pill for depression and other anxious feelings.

To recognize any of the above physical activities as yours, create a mood and a positive attitude towards it. Listen to your favourite music while training and don't take the sport as an annoying obligation. Attitude is important! If you love company, invite a positive friend to share the moment together. Tell your loved ones about your sporting achievements - their support can stimulate you further and energize you with more drive and motivation.

Physical activity combined with light and healthy food and good hydration - this is the formula for a beautiful and healthy body, not just in the summer!