Jumping into Summer Mode: The Best Outdoor Cardio Workouts

Besides the fresh fruit and berries and the nice weather, another plus of summer is the opportunity to train outside. After all, outdoor activities give an added bonus in the form of fresh air and vitamin D. Crocus Fitness fitness club trainer says which exercises will strengthen the cardiovascular system, promote fat burning, develop all muscle groups and adapt to the natural landscape.

Kirill Tkachenko, the best trainer of the Crocus Fitness chain of fitness clubs

functional work

Functional training is ideal both for the gym and at home, as well as for the street. Usually it means a complex of several basic exercises (squats, push-ups, push-ups) performed in a circle with short breaks. Due to the study of natural movements, all muscle groups develop. If this is too easy for you, use additional accessories: loops, elastic bands, expanders, cords.

martial arts

The second name of martial arts is the favorite sport of models. This is truly a worthy alternative to cardio training or even meditation. There is no time for extraneous thoughts, as the lessons require full participation in the process. And among other things, such training strengthens the cardiovascular system, improves reaction, speed and improves coordination. It remains to choose your direction – our popular martial arts guide will help you with that.

team sports

Basketball, volleyball, football are ideal options to turn a summer workout with a group of friends into an active vacation. In addition to strengthening the cardiovascular system, they develop strength, endurance, arm and leg muscles and, of course, add excitement and competitive spirit.

nordic walking

Contrary to popular stereotypes that Nordic Walking is an exercise for the elderly, it is suitable for all ages, including children. Walking with bars effectively develops the muscles of the shoulder girdle and unloads the joints (this training is necessary, for example, for those who have aches or aching knees). In addition, regular walks in the fresh air are already beneficial for the healthy functioning of the body.

triathlon

Among the cardio exercises that develop all muscle groups in a balanced way, not to mention the triathlon (“three in one”): swimming, cycling and running. All three types of intense training develop the shoulder girdle, legs, strengthen the cardiovascular system and promote fat burning. By the way, triathlon has an army of fans, so you can join a large fitness community not to do it alone.

To run

In the summer, running outside on the streets and on the embankments is not a workout, but a real pleasure. But still running should be right, here are some tips:

When you start running, monitor your heart rate with a heart rate monitor or a heart rate monitor. If there are none, use a life hack – you need to start running at a “speech pace”, that is, you should be comfortable chatting without choking while running.

– You cannot increase the weekly running volume too sharply. If you start with three 3K workouts, gradually increase your distance: from 9K to 10K next week, 12K next week, and so on. (no more than 10-20% per week).