Going on vacation is not an excuse to leave the training side, especially if you’re going to spend a few days on the beach. “The options are varied and the exercises can be done in the rhythm of the joke. Thus, the student maintains the strength and, at the same time, escapes from the routine,” says personal trainer Stanley Isaias Carvalho de Sousa, of the Academy Vip Training. With the help of him and other experts, we set up a gallery with expert tips for you to use the free time in favor of the good way, but without risk of injury to the muscles and joints. Choose your and keep in shape while on vacation.
According to Samara Queiroz, coordinator of the technical Group Runner, the racquetball is the ally of those who want to have a well defined body. “He works all of the muscles and also the physical fitness of the practitioners with the pitches and movements to run behind the ball,” he says. Those who want to invest in the activity this summer should be aware of the weight of the ball and the rackets, which, if too heavy, can harm the shoulders, elbows and wrists. The Ideal is to buy a reliable brand in stores sports.
Calories lost in a game of 30 minutes: 450 calories, on average
The football works primarily the lower limbs, but in torn or even to pick up momentum, the muscles above the waist are also worked, according to the personal trainer Stanley Isaias Carvalho de Sousa, of the Academy Vip Training. If practiced on the beach, the attention to the knees during the practice of sport should be increased, because the sand force even more of the joints. The ideal is to avoid the areas of the sand very soft and prefer terrain where the footing is more firm.
Calories lost in a game of 30 minutes: 600 calories, on average
“Due to the difficulty of moving around in the sand, the volleyball of the beach is more tiring than the volleyball court, resulting in a caloric expenditure much higher”, says the coordinator of Samara. To practice sport is critical to wear clothes that allow enough movement and use a ball appropriate (softer than the conventional). In addition, be aware of when it is to fall into the sand to reach the ball. Although she looks cute, can cause serious injury, in addition to scratch the body with the friction.
Calories lost in a game of 30 minutes: 500 calories, on average
One of the most traditional activities of summer, the walk is a sport especially recommended for those who want to earn turned legs and a butt durinho, explains Samara. “If it is made in soft sand, better still, because the muscles will be worked with a greater intensity,” he says. If the walk is made on hard sand, you prefer to wear sneakers. “And always pay attention to her knees. Feeling some pain, stop the activity”.
Calories lost in 30 minutes: 300 calories, on average
“The race works the same muscles from the walk, but it requires a physical fitness stronger,” says Stanley. To practice the sport it is crucial to do stretching and to respect your limits, stopping the activity at any sign of pain or slowing down the pace when there is a lack of air. We also recommend that you wear sneakers specific, as the impact of race on the joints is larger than that of the walk.
Calories lost in 30 minutes: 600 calories, on average
Cycling mainly works the lower body and is a sport that has the face of summer. But,instead of pedaling by the beach, slowing anyone who walks or may cause an accident, you prefer bike paths. “The asphalt also gives a greater stability to the practitioner, avoiding accidents,” says Samara.
Calories lost in 30 minutes: 350 calories, on average
“The sport born on the beach, the surf works the legs, butt, arms and back, besides, of course, concentration and balance,” says Samara Queiroz. The professional advises you, only, that the practitioners to be careful with the signs in the sea and that they are attentive to the currents. Also pay attention to other practitioners and seek the most secure to fall without getting hurt.
Calories lost in a game of 30 mins: 550 calories, on average
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