Training outdoors is certainly a good habit but when temperatures start to rise it can become difficult and, in some cases, even dangerous, due to the heat which, combined with physical exertion and excessive sweating, could play tricks on your health.
This does not mean that you have to give up your usual workout, but simply that you need to make some changes and take more precautions.
The ideal would be to abandon HIIT workouts, in favor of LISS, or low intensity ones, which contrary to what is often thought, are able to burn a high number of calories and tone the muscles, while keeping the heart rate constant. and not subjecting the body to excessive strain.
Here are some low intensity circuits, ideal to play outdoors.
consisting of four exercises is great for increasing metabolism and activating all major muscle groups. Repeat it entirely three times.Bulgarian Split Squat
- From a standing position, extend one foot behind you, resting it on a bench, and keep the other on the ground.
- Bend both knees at a 90 degree angle.
- Straighten your legs to get up.
Reps: 8 to 10 on each side.
Push-ups on the bench
- Place your hands on the back of the bench, slightly wider than shoulder width, and extend your arms.
- Keep your feet on the ground, with your legs slightly wider than your hips.
- Bend your elbows to lower your chest onto the bench.
- Push back until you return to the starting position.
Reps: 8 to 10.
Step onto the bench
- Step onto a bench with your right foot.
- Putting your weight on your right leg, lift your left foot as well.
- Step back with your right foot.
Reps: 16 to 10, alternating legs.
Push-ups on the arms
- Sit on the edge of a bench and place your hands behind you, with your fingers pointing forward.
- Keep your back straight and your heels on the ground, with your knees bent.
- Bend your elbows to 90 degrees and come down with your back to the ground.
- Return to the starting position.
Reps: 8 to 10.
and helps sculpt abs and glutes.Repeat it in full 3 to 4 times.
Plank
- Starting from the prone position, raise yourself and balance on your hands and feet, forming a straight line with your body from head to toe.
- Don't lower your hips or arch your back.
- Hold the position for 30 seconds.
Plank with shoulder touch
- Get into the plank position.
- Touch the opposite shoulder alternately with one hand, slowly and in a controlled manner, without swinging the hips.
- Keep the spine straight and the core engaged.
Reps: 10 per side.
Leg Raise
- Lie on your back and raise your legs to 90 degrees.
- Make sure you keep your spine neutral and don't let your lower back arch.
- Lower your legs.
Reps: 10 to 15.
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Perform 30 seconds of each of the following moves, resting 30 seconds between them. Finally, stop for a minute or two, then repeat the sequence once or twice, depending on your training level.
- Side plank (30 seconds per side).
- Plank on the elbows or hands.
- Superman lying on his stomach.
- Bicycle Crunch.
- Lunges: 8 to 10 repetitions.
- Pushups: 8 to 10 repetitions.
- Air squat: 9 to 10 repetitions.
- Plank: 30 second hold.
The ideal frequency is three sessions of 20 to 30 minutes per week.
Walking on the beach is also very beneficial.
and dizziness. If this happens it is important to take refuge immediately in a cool place, cool the body by applying ice packs to the neck and groin and drink water. Here are some tips for practicing outdoor sports safely, even in the hottest months.
Drink one to two glasses of water or a low-sugar sports drink at least one hour before exercising.
If your workout lasts longer than an hour, have a low-sugar protein bar on hand.
Wear breathable training clothes.
Plan your workout in the cooler hours, before the sun rises or after it has set.
In the heat you can also do the exercises with a towel.
In the summer, attention must also be paid to heart health.
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