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How Long Should I Play Sports In The Sun?

How Long Should I Play Sports In The Sun? Summer is a time that encourages us to relax, but also to improve our health and our physique, so we choose to play sports. However, there are some risks of playing sports in the sun that you should consider before thinking about how long you should play sports under those circumstances. Read the following note: Being able to reach temperatures above 30 °, it can be difficult to do sports outdoors. This entails certain risks that must be taken into account, such as: 1. Solar Radiation. There is a risk to do sports in the sun due to the high solar radiation that exists on these dates, especially between the hours of 10 am and 4 pm. Being exposed to solar radiation for a long time can increase the risk of developing skin cancer, especially when it creates injuries such as burns. It helps a lot to use sunscreen to reduce this risk, but it is recommended to do sports as far away as possible at noon. It is also advisable to look for alternativ

Five Simple Exercises You Can Do During The Summer

Five simple exercises you can do during the summer

Exercising and leading an active life is essential to maintaining a healthy weight and avoiding health problems related to being overweight and obese, such as cancer. However, it is common for this desire to maintain an adequate weight and show an exercised body in summer, so people strive to do more exercises.

The exercises that can be performed are many. They vary according to their intensity and difficulty, as well as according to the areas of the body to which they are directed. The more body parts you exercise, the better.

Here are five exercises to tone the arms, legs and abdomen. These are five simple exercises that everyone can do or five summer body workout plan at home, especially if you want to start this practice and that you can do at home.

1. Squats

Squats are a must-see classic in an exercise routine. In addition, they never fail, since they are highly effective at working legs and glutes. However, it is essential to pay close attention to the position of the body to avoid back pain and work the right area well.

In fact, when done properly, squats involve almost every muscle in your legs. So how are they made? Just squat down, bending your knees and hips, and work so that your knees don't go too far from your feet.

Squats

If you want something that involves more resistance, there are a few variations to stiffen the classic squat exercise. To work more intensely you can use weight, with dumbbells. You can also combine the squat with jumps for a more aerobic exercise.

2. Climbers

It is one of the best exercises to do cardiovascular work, despite how easy it is to do. It is also one of the most complete exercises, since it works both abdomen and arms and back.

To do it correctly, get into a plank position and alternate the movement of the legs bringing the knee to the chest. Imitate the movement you make when climbing stairs or running. You can vary it by taking the knees out of the body line, or reduce its hardness if you use a step to hold it with your hands instead of your forearms.

Climbers

Again, it is essential to maintain a correct posture with your shoulders and hands aligned. The speed at which your legs move is just as important. At higher speed, with movement control, greater intensity.

3. Plank

This is a great exercise if you are looking for functional training routines to have a better abdominal for the summer. Not for nothing is one of the exercises par excellence to activate the abdominal area, called core (the abdomen and the part of the lower back), which usually accumulates a lot of fat.

In addition, this exercise also strengthens the arms, chest, back, buttocks and quadriceps. But it is important to maintain the posture without arching the lower back, keeping the back straight as if it were the standing posture. Also remember to breathe in a controlled and constant way. 

Plank

The plank has many variations, but the classic one consists of supporting yourself on the balls of your feet and on your forearms, forming a 90-degree angle with your elbow. Activate the abdomen and hold the position as indicated. Use a stopwatch to control the series, which can be 30 seconds or 1 minute.

4. Stationary bicycle

Cycling is a popular exercise that improves fitness and can help you lose weight. Although this exercise is usually done outdoors, many gyms offer stationary bikes that allow you to pedal while staying indoors.

It is estimated that a 60 kg person burns about 260 calories for every 30 minutes on a stationary bike at a moderate pace or 298 calories for 30 minutes on a bike at a moderate rate of 19 km/hrs to 22.4 km/hrs.

Stationary Bicycle

Cycling is great for people of any fitness, from beginners to athletes. In addition, it does not require weight bearing and is a low impact exercise.

5. Scissor jumps

Scissor jumps are great for burning calories. It is a simple cardiovascular exercise to perform and does not need extra material. It is as simple as jumping by opening and closing your legs while opening and closing your arms. Despite its simplicity, it involves the work of many muscles.

This exercise is particularly useful for those people without time to train. You can do jumping jacks at any time of the day to stimulate metabolism and spend some extra calories.

Scissor jumps

Its recommend doing 20-second sets, doing the exercise quickly and intensely, and resting for about 10 seconds between sets. The exercise block could be about 5 to 10 minutes.

Practice these exercises as soon as possible to burn calories and lose weight this summer, as they are part of leading a healthy lifestyle. Get more motivated thinking about the benefits that this will bring to your health.

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