Are you seeking to transform your body this summer? If yes, you’ve come to the right place to kickstart your fitness journey. With extended daylight hours and an increase in temperatures, summer offers an ideal chance to refresh your fitness regimen. We spoke to our expert Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, who shared some essential fitness tips to help you achieve your goals this summer.
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With the sun beating down, it’s crucial to stay hydrated throughout the day. Dehydration can hinder your performance and lead to fatigue and heat-related illnesses. According to the Journal of Human Kinetics, proper hydration is crucial for athletes participating in competitive sports as it significantly impacts performance, injury prevention, and recovery. Hence, strength and conditioning coaches must grasp athletes’ hydration requirements to safeguard against illnesses and optimise performance.
“Aim to drink at least 8-10 glasses of water daily, and increase your intake if you’re engaging in vigorous physical activity or spending time outdoors. Add hydrating foods, such as watermelon, cucumber, and oranges into your diet to replenish electrolytes and keep your body cool”, said Arora.
Take advantage of the warm weather by exercising outdoors. Whether it’s running, cycling, swimming, or hiking, outdoor workouts offer a refreshing change of scenery and provide a natural mood boost.
According to the National Institutes of Health,UK, vitamin D is essential for facilitating vital biological processes within the body. Its benefits include maintaining bone health, regulating calcium levels, minimising inflammation, and supporting immune function and glucose metabolism. Just remember to apply sunscreen, wear breathable clothing, and stay hydrated to prevent sunburn and overheating.
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Arora added, “Try to avoid boredom and plateauing by adding variety to your fitness routine. You can try new activities like yoga, Pilates, or martial arts to challenge different muscle groups and improve flexibility and balance.”
High-Intensity Interval Training (HIIT) workouts are also effective for burning calories and boosting metabolism in a short amount of time. You can experiment with different workout formats to find what works best for you and keep your workouts fun and engaging.
Did you know rest and recovery are just as important as exercise when it comes to achieving your fitness goals? Hence, make sure to get an adequate amount of sleep each night to allow your body to repair and recharge. Add rest days into your workout schedule to prevent overtraining and reduce the risk of injury. Activities like stretching, foam rolling, and massage can also help alleviate muscle soreness and improve flexibility.
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“Eating a balanced diet rich in whole foods is essential for fueling your workouts and supporting your overall health. You should focus on consuming lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables”, said Arora. Pre-workout snacks like bananas, nuts, and Greek yoghurt provide energy and aid in muscle recovery. After your workout, refuel with a protein-rich meal or smoothie to promote muscle growth and repair.
Arora highlighted, “It’s important to set clear and achievable goals for yourself to stay motivated and keep track of your progress this summer. Whether you aim to improve your endurance, build muscle, or lose weight, having a specific objective in mind can help you maintain focus and commitment to your fitness journey. You can break down large goals into smaller milestones and celebrate your achievements along the way to stay inspired and motivated.”
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert before starting your fitness routine, especially if you are dealing with any injury or health issue.]
NOTE – This article was originally published in onlymyhealth and can be viewed here
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