We’ve been dreaming about summer for so long that, before we knew it, it was already here. The weather is getting warmer, the days are long, and most people can think of nothing but holidays by the sea. This, in turn, leads to a dip in motivation among those who have been going to the gym all winter and spring. Another factor behind this drop in motivation is the warm weather, which hardly makes us eager to sweat more. Even so, many people don’t want to stop going to the gym or lose the results they’ve worked so hard to achieve. For these dedicated, determined people, we’ve put together a list of exercises suited to the summer heat and highlighted the most important tips to help you stay safe throughout the season.
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Temperature Differences
One thing to keep in mind if you decide not to give up your workouts in summer is the difference in temperature. Whatever the ambient temperature, our bodies always maintain a temperature of around or slightly above 36 degrees. The thermoregulation processes that take place in the body allow us to function normally not only in comfortable conditions, but also in more extreme temperatures—both hot and cold. In summer, gyms are usually kept at around 20 degrees to make your workout more comfortable and cool. But this can come as a shock to your body when you enter the club, as it may be around 30 degrees outside.
A sudden drop in temperature puts real stress on the body. A rapid cooldown disrupts peripheral circulation and increases nervous system excitability. To warm up, the body has to quickly produce more heat, further increasing the already considerable risk of getting chilled—in other words, catching one of those annoying summer colds. When you visit the gym, we recommend giving your body time to adjust. Don’t jump straight into an intense workout; let yourself get used to your workout clothes, the temperature and your surroundings. Warm up your limbs, do 5 minutes of cardio on the treadmill instead of 10, and remember to bring a large bottle of water to stay hydrated. In summer, that’s rule No. 1 at the gym!
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What Should You Train?
There’s no doubt that gyms offer a welcome escape from the summer heat. Working out is much more enjoyable when it’s cool and energizing music is playing. Focus on strength exercises that work the whole body. Combine upper- and lower-body workouts, giving special attention to your abs. Summer is a great time to start working on your abs because, intentionally or not, we tend to eat more healthily thanks to the wide variety of fruit and vegetables—and our bodies’ natural need for more water.
We recommend focusing on weight training if you work out in the evening and have more time after work. If you never skip your cardio sessions, we suggest doing them in the morning, when it’s still cooler. This is especially important if you prefer running in the park rather than on a treadmill at the gym.
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Outdoor workouts?
Summer’s biggest drawback is also its greatest advantage. The pleasant temperatures mean you can move some of your workouts outdoors. You’re unlikely to pack your dumbbells in your beach bag (although there are plenty of dedicated fitness fanatics), so we suggest focusing on bodyweight exercises. Try 5 sets of 10–12 burpees and sit-ups in your yard or at the park. If you head to the beach, the resistance of the sand will make them more challenging and intense. You can do lunges and squats in the water to tone and sculpt your thighs. Just make sure you stay in shallow water—safety comes first. If you’re an early riser, you can go for a morning run on the sand before it gets unbearably hot. Running on the beach is a great cardio workout for weight loss, fitness and energy.
If you’re in the city and your seaside holiday is still a long way off, we recommend trying outdoor group classes. Yes, they exist—and they’re not only highly effective, but held in the cool open air. For example, Pulse Fitness & Spa Westpark in Lyulin has a dedicated outdoor CrossFit area with a strength-training zone and a 400-meter running track. The workout is just like the one indoors: you do all the same exercises and burn over 800 calories in an hour, but the open-air setting offers a whole new experience.
We also recommend aqua fitness classes in an outdoor pool. This group workout is very effective for toning your body, as the water’s resistance makes movements more challenging and intense. Aqua fitness is suitable for people with joint problems, too, because it doesn’t put strain on them. It’s also an invaluable aid in the fight against cellulite, as is swimming. After an hour in the pool, you’ll have worked hard to shape and tone your body without even breaking a sweat. It’s well worth a try.
Other sports
If you want to mix up your gym visits with other workouts, you can try different group classes or make time for fun and effective sports.
Swimming — an especially suitable sport for summer. Just a few minutes in the pool can help you burn up to 500 calories. This aerobic sport is excellent for staying in shape, helps smooth cellulite, tones your limbs and reduces fat around your hips, thighs and stomach.
A swimming pool in Sofia, which you can visit, is the one at Pulse Fitness & Spa West Park!
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Cycling — another favorite aerobic activity. Cycling for 40–60 minutes can help you burn nearly 450 calories. If you decide to take up this sport, we recommend riding early in the morning or later in the evening. That way, you’ll avoid the heat and enjoy your workout to the fullest. For the best results, try to cycle at least 3 times a week.
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Volleyball — especially on the beach, this sport proves that we can exercise and have fun at the same time. Just remember to apply enough sunscreen and wear a hat to avoid sunburn and headaches.
We recommend sticking with your workouts over the summer so you don’t lose the great results you’ve achieved over the past few months. Find what motivates you to visit the gym regularly, and you’ll see that you can’t do without your workouts, even in summer.
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