Exercising in summer means that it doesn’t have to feel like exercise: you enjoy nature, go for a walk on the beach, ride bikes with the kids and exercise because the sun demands it.
While many people try to lose weight “in time for” the hot months, Weight loss trip during the sunny season you get all of these bonus calories burned. Exercising in the summer can help you lose the weight so you can feel great, reduce the risk of illness, and achieve your goals by fall.
Even if you usually hate exercising, you’ll love these options. Here are five easy ways to turn fun outdoor activities into bonus weight loss this summer:
1. Increase your pace, even a little.
One of the best ways to burn fat while exercising is to do interval training, which alternates higher intensity bursts with less intense rest periods. It’s a procedure used by top athletes and daily dieters, and science shows it works: According to the Journal of Obesity, many studies have found that this type of exercise burns fat better than continuous pace training. It’s the secret behind HIIT classes where exercisers sweat out for short bursts with almost maximum effort.
But this is summer! Take it easy and you can still benefit from these interval advantages: Simply change your walking pace a little every minute. In a study published in Biology Letters, scientists found that when strollers performed faster jabs and increased their pace by just five inches per second, they burned up to 20 percent more calories during their walk than other participants who walked at a constant pace. Try it: If you are walking, try increasing your pace for 30 seconds and then slowing down for 30 seconds. Continue this way throughout your walk.
2. Get strong on a park bench.
As you walk, you get stronger! This is a great time to train into your summer routine. Weight training increases your bone density, prevents osteoporosis, increases testosterone levels in men, and can help keep your metabolism going – since lean muscles burn more calories than fat at rest. And while you may have seen studies on the news showing cardio is better for weight loss than weight training, weight training is great for maintaining weight loss and preventing fat gain. In a study by the Harvard TH Chan School of Public Health, 20-minute strength training sessions helped combat “age-related fat gain” around the abdomen.
If you’re looking to spend more time outdoors, the good news is that you don’t have to go under a barbell to get stronger. A park bench can help you turn a walk or jog into a strength training session. Try these three movements:
- Increased push-ups:
Place your hands on the seat of the bench and take the classic push-up position: arms perpendicular to the upper body, your body forms a straight line from head to heels. Bend your elbows to maintain that rigid body line to lower your chest toward the bench. To protect your shoulders from pain and injury, keep your elbows relatively close to your sides instead of spreading them out at a 90-degree angle. Press back to begin. Do sets of five pushups, aiming for a total of 20 or more in each session. Too heavy Use the back of the bench instead of the seat.
- Bench Squats:
Stand in front of the bench seat with your feet about hip-width apart, with your toes pointing slightly outwards. Push your hips back to control your descent and then sit down without using your hands. Keeping your weight in your heels, stand up again without using your arms. Start with five sets of five squats. Too simple? Stand next to the bench and do full squats, holding the edge of the back of the bench for support.
- Bank ascent:
Stand in front of you with the bench. Keeping your torso upright as you place your right foot on the bench, press through your heel to bring your left foot up so you are standing on the bench. Return to the floor and repeat the process with the other leg. Go for five sets of five on each leg. Too hard or worried about your balance? Instead of getting up on the bench, just lift your foot and place it on the bench. You will still lift your leg higher than if you were walking or climbing stairs.
3. Take a bath in this warm summer water.
Swimming has been shown to result in weight gain in athletes: in a study published in the American Journal of Sports Medicine, athletes who continuously increased their amount of walking or cycling lost 17 and 19 pounds over a six-month period, with no restrictions their caloric intake. Swimmers in the same study gained five pounds. And that doesn’t seem to be a surprise: when many exercisers finish swimming, they become cravings.
But not every study agrees: In another study of 38 overweight middle-aged women published in the Journal of Sports Medicine and Physical Fitness, those who swam lost as much weight – 13 pounds – as those who walked. The difference could have been the water temperature: after being immersed in cold water, people feel hungry, according to the International Journal of Sport Nutrition and Exercise Metabolism. In the study where swimmers gained weight, the water was colder than the study where they lost weight.
This is good news for summer sports: warmer water! So, if you enjoy swimming or just want to relieve your joints, exercising in the pool can be just as effective as exercising on land for losing weight.
4. Take a nice long drive, go for a walk, jog, or hike.
According to the Journal of Diabetes Research, short workouts are all the rage in the fitness industry because these intervals are more efficient than cardio at a continuous pace. But that doesn’t mean longer workouts don’t work at all: shorter work simply burns more calories in less time, which is great for inserting a quick workout when you’re busy with work and get the kids to school and a million other responsibilities.
However, in the summer you may have more time for a leisurely session – and you may like it more. Exercises that you enjoy are more likely to be exercises that you actually do … so finding something you love is important. Grab your family and explore your vacation spot – or your own city – on a longer hike, walk, or bike ride. And you may find that stubborn fat actually goes off: A 2014 study found that while shorter intervals were more efficient, they were no better at redistributing fat than a steady pace – the leanest athletes swear by walking or light cycling, well known as “low”. -Intensity, Steady State “(or” LISS “) Cardio.
5. Do you want to run? Make your way to the hills.
When many Americans think of exercising in the summer, their first thought is to go running. But hitting the sidewalk can lead to injuries: In a review of 17 different studies published in the British Journal of Sports Medicine, researchers found that between 19 and 79 percent of runners sustained injuries over the course of the studies. Older runners did the worst and were the most injured.
If it’s been a while since you’ve run, try walking up a hill. The shortened stride actually makes the movement safer for your hamstrings and can be easier on your knees. A hill also makes interval training easy: walk up the hill for your high-intensity push, then go down for the rest period (running downhill can be stressful on your knees). Repeat five times to start, working on adding more intervals over time.