The 5 best ways to exercise in the summer

 

Long days, barbecues, swimming… Summer is definitely here! And with the summer season, the heat is also making itself felt.

In this context, exercising can become more difficult: intense sweating, getting out of breath sooner… But perhaps this is precisely the opportunity to rethink your training methods. Noliju has thought of you and offers you here the 5 best ways to exercise this summer.

Innovate

One good tip is to switch up your sporting activity and try water sports, for example. Whether you're a mountain or beach person on vacation, the idea is to take advantage of being near a body of water to stay in shape. Sea, lake, or pool… Use your vacation time to try new activities.

So don't hesitate, head to your local surf, sailing or rowing club and give it a try! And, who knows, maybe you'll fall in love with a water sport and decide to pursue it for the rest of the year.

 

A closer look at two water sports

 

1. Stand-up paddleboarding

What we like

• We work the body without even realizing it:

→ the cardiovascular system is involved

→ the body is sheathed

→ Many muscles are used: legs, glutes, abs, arms, back, shoulders…

 

• We take advantage of the scenery around us and escape:

→ The risk of injury is very low, so we can focus on elements external to the activity itself, such as the breathtaking view we have of the land

→ We free our minds from the stress of daily life, we leave our worries aside and we reconnect with nature and with ourselves.

2. Aquafitness

Aquafitness is made up of multiple variations, still little known and full of benefits for our health and for you!

Is it possible to do sports while protecting your joints? Is it possible to do sports in water, but how? And if you're pregnant, is it possible?

Will this be as effective as other sports? And will this activity maintain my body and muscles as well?

Are you sure this is training my cardio properly? And what exactly does aquafitness involve?

So many questions, so many benefits; discover all the answers here .

 

Alternate locations and times

Summertime means hot days and the difficulty of exercising under normal conditions. By slightly modifying your workout routine, changing the time and location of your exercise sessions, you can continue your usual activities without suffering from the heat.

1. Vary the time of your workout

For exercising in the middle of summer, it is recommended to avoid the hours between 10 a.m. and 6 p.m. This is when temperatures are highest, making exercise the most difficult and requiring the most water.

Therefore, opt for a session upon waking , or even at sunrise or at the end of the day to take advantage of the coolness and train in the most favorable conditions.

The added benefit of the session upon waking:

By waking up your muscles first thing in the morning, you will gain tone and energy for the day.

 

2. Change the location for your workout

If you find it difficult to change the usual time of your session, then you can consider changing your practice location.

2 ideal places to play sports when it's hot:

• The forest

It is an ideal place for running , yoga or any other outdoor sport.

Training in the forest allows you to enjoy the shade and coolness offered by the trees. Furthermore, the forest is beneficial for the mind: it's the perfect place to recharge and reconnect with your body.

 

• The gym

A second option is to exercise at the gym.

Particularly suited to muscle strengthening exercises, its main advantage is the wide choice of equipment available to you.

Afraid of being hot? To cope with the heat, the rooms are equipped with air conditioning.

We recommend indoor sports, especially if you are starting out again; you can benefit from the advice of a sports coach as an option.

Finally, the gym is often a good option for busy women with demanding schedules. Gyms offer extended opening hours, allowing you to go almost anytime. You also won't have to worry about the fading light of the forest or the onset of nightfall if you're working out indoors.

 

Stay hydrated

Normally, hydration is a fundamental step in physical activity; before, during, but also after exertion.

With the heat, this step is even more important. Indeed, the more we sweat, the more we deplete our water reserves. And we know that exercising in high temperatures makes us sweat more.

Therefore, you need to drink more, and more frequently .

In terms of hydration when it is hot, it is recommended to drink ½ to 1 liter of water every half hour .

After exercise, you can also opt for an alternative to refreshing water: iced tea.

Here's a quick and easy iced tea recipe:

1. Choose a caffeine-free tea from a tea shop. (We particularly love the " Romantic Garden " infusion from Palais des Thés , which blends peach, pineapple, and lemon myrtle.)
2. Put 7g of tea per ¼ liter of water in the infuser.
3. Pour the water into the carafe
4. Leave to infuse overnight at room temperature
5. Pour the infusion into a container filled with ice cubes.

And enjoy after your exertion!

 

To recover

Recovery occurs after exertion and should not be neglected; this time allows the body to replenish its energy reserves and regenerate tendons and joints.

Without this recovery time, the benefits of the session are diminished.

Recovery relies heavily on proper nutrition. Certain nutrients are particularly beneficial after exercise, such as fiber and carbohydrates. These are found in sufficient quantities in this strawberry-banana smoothie, which you can easily recreate at home.

To make the smoothie, you will need:

• 1 ripe banana
• 200g of strawberries
• 20cl of milk

The steps:

1. Slice the banana into rounds and place it in the blender.
2. Add the hulled strawberries to the blender
3. Add the milk
4. Blend until the drink is smooth and homogeneous.
5. Keep refrigerated and enjoy!

 The benefits of the strawberry-banana combination after exercise:

• its higher protein content than other fruits
• its carbohydrate content
• the proportion of its fibers
• its vitamin B6 and C and magnesium content
• its low lipid content

 

 

 

Dress appropriately

1. Technicality

The technical nature of a garment promotes the wicking away of perspiration and prevents the build-up of heat, thus optimizing effort and increasing performance. We recommend the Enzo tank top with its low back for optimal ventilation.

 

2. Aesthetics

Who said that sport and style were incompatible?

While the aesthetic appeal of sportswear might seem secondary at first glance, this isn't always the case. Do we really enjoy exercising in an unflattering outfit? Feeling good in our workout clothes is essential; by choosing a piece we like and in which we feel beautiful, we gain motivation and self-confidence .

It is therefore advisable to invest in timeless pieces, which can sometimes even be worn for sports as well as in the city and over the long term thanks to their quality of fabric.

The Enzo tank top is an example of a sporty-chic piece that combines technicality, style and eco-responsibility.

This brings us to the third criterion to consider when buying sportswear…

 

3. Respect

Today, when investing in sportswear, it is important to be mindful of eco-friendly and sustainable pieces.

This can be based on several criteria:

→ The design: The use of a pre-order system, like Noliju 's, to limit excessive stock and reduce waste

→ Production: fabrics that come exclusively from the European Union, they are premium and pieces that are produced in France or in a neighboring country to maintain the short supply chain.

→ Ethics: the working conditions of the workers who manufacture these pieces are respected by the brands, as Noliju does in its workshop in Portugal.

So we say: #NoLimitJustU!