The arrival of summer, and in particular the high temperatures we experience due to heat waves, causes a feeling of significant fatigue in the body that can easily lead us to an absolute sedentary lifestyle. And while it is true that a few weeks of rest from our usual training routine is useful and necessary, it is also important to understand that this rest should not be absolute, but it is recommended that you continue to train the body with less intensity. This will help us make the return to our regular training more bearable physically and mentally.
What we need to do is rest or active rest, which consists of adopting activity habits of less intensity and duration than usual, and usually different from what we are used to. They should be activities or exercises of a general nature, multi-articular, and which do not help to improve blood circulation and oxygenation of the muscles.
So, in the summer, taking advantage of the fact that there are generally more hours to attend the club or we are out on holiday, it is the ideal time to devote a small portion of the holiday time to light training and take advantage of the antioxidant benefit of sports. To do this, the experts in the Club Metropolitan gym offer you the best disciplines that will allow you to guarantee an active rest that counteracts a sedentary life in the summer:
Swimming: A classic suitable for all target groups. There are those who enjoy swimming more in the pool and others in the sea. Both alternatives are valid for our holiday approach. However, swimming in the sea is lighter due to the amount of salt in the water, as the water becomes denser and we float more easily. Moreover, if swimming is popularly considered one of the most complete sports, it is not for nothing. Swimming works most muscle groups and exercises the cardiopulmonary system, as well as strengthening the joints and improving our posture.
hiking: Walking has many health benefits, such as reducing the risk of hypertension, and if you suffer from this condition, walking lowers blood pressure levels. It also helps lower cholesterol, prevents the onset of diabetes, as the body processes sugar faster while walking. Walking is an exercise that contributes to weight loss, especially if you exercise between 45 minutes and an hour a day. There is some of our genes that are “promoters” of obesity, and Harvard researchers have found that walking about 1 hour a day helps to counteract the effects of these genes by half. When we walk on a terrain with a certain relief, such as that of a city with a slope, the mountain or the beach, our body requires more effort – with a greater muscle load, and thus cardiorespiratory – and thus works at the same time to strengthen it time, time than cardiovascular endurance. This also improves circulation and the toning of the different muscles of the body being trained (legs, abdomen and buttocks). It also promotes venous return. Walking is also a very “friendly” way to mobilize the lower back and many people with low back pain feel relief after walking for a short period (about 15-20 minutes).
Yoga: Yoga has always been identified as one of the well-being activities, especially as it helps to relax the nervous system and reduce stress. Thanks to this discipline, relaxation and breathing exercises are worked on to achieve the perfect balance between body and mind. To put it into practice all you need is a mat or mat and relax your mind while doing the classes as it is an exercise that will benefit you not only on the outside but also on the inside. By practicing yoga you increase body flexibility, you get a certain muscle tone, you improve the mobility of muscles and joints and you work on the balance of the entire body. In addition, the exercise is combined with breathing exercises, which lower the heart rate and relax the body, promoting mental calm, an improvement in rest and greater concentration. All these factors contribute to reducing stress. In general, we understand yoga as an activity closely related to relaxation and muscle elasticity, but it is important to understand that for people with muscle elasticity limitations, yoga can be a very demanding activity, so it may not be relaxing in the initial stages, although very beneficial, once this first phase is overcome.
Pilates: This method is based on different disciplines such as yoga or dance. The exercise works on the development of internal muscles, which helps to maintain body balance and strengthens the spine. By integrating the practice of Pilates into your training routines, in addition to improving posture and toning various muscle groups, you can achieve a strong, flexible, harmonious and healthy body. Also on an emotional level, the Pilates method is really beneficial to achieve body awareness.
Source: Marie Claire
