You’ve been planning a Summer getaway since the beginning of the year, and it looks like it’s finally happening. But through all the eyed relaxation and fun, you fear all your gym work will go to waste. That the days with the barbells and night runs will whisk away with the sleep and drinks. What to do? There is no simple answer to this.
The summer of 2024 came in sizzling, with June temperatures baking landscapes, and prompting those of us who usually exercise outside to question when, how — and if — we should continue to work out in nature’s furnace.
Helpfully, we’ve solicited Coach Roge Patrick Dushimire’s insight and advice about training in scorching heat, wherever you are.
“Honestly, the best season to go to the gym or exercise at home is not in the summer. I think summer would be the time when you manifest your summer-fit body.” Coach Roge reluctantly said, Maintaining a Healthy Lifestyle in the Summer Heat While on Vacation
“However, remember to keep exercising after a good time alone or with friends at the beach.” And with that, comes the first instruction.
Finding Time for Workouts
While your summer vacation is filled with sightseeing and unwinding, making time for light exercises is essential.
And we recommend doing so without missing out on all the frivolities. To do so, we first suggest morning workouts. A quick run, swim, or yoga session when the day is still chilly and less busy is a catch. Take advantage of your hotel gym if you have that option.
Secondly, we propose exploring new places on foot or by cycling instead of car rides. This way, you’re not only discovering beauties but also getting your steps in. You can even step it up with hiking ventures, kayaking, or playing sports for more energy boosts.
If you’re close to the waters, beach workouts might be a fantastic addition to your sport search. Running on sand is tougher than running on solid ground. You’ll burn more calories.
Easy and Effective Exercises
Since you’re on the move, equipment and time might be limited. With Coach Roge’s suggestions, you have a solution. Per his suggestions, Bodyweight Exercises such as squats, lunges, pushups, and planks are excellent for building strength and can be performed without equipment.
The recommended tactic follows the High-Intensity Interval Training (HIIT) where short, intense bursts of exercise followed by brief rest periods can be very effective. A 20-minute HIIT workout can burn a lot of calories and improve your cardiovascular fitness.
In addition, exercises like yoga, swimming, and running are perfect for improving flexibility, strength, and relaxation. You can do it anywhere—on the beach, in a park, and your hotel room.
Healthy Snacking Tips
Maintaining a healthy diet is crucial for feeling good and having energy throughout your vacation. Coach Roge stressed the need to balance your summer indulgent lifestyle with the reminders of a properly fed body. It’s perfectly fine to indulge a little during your summer vacation.
The key is to balance indulgences with healthy choices by choosing healthier versions of your favorite foods, having moderation or even with some mindful eating.
“If you drink, I cannot say that you should stop, but I can say that you keep up with your everyday 30-minute exercise—pushups, jumping jacks, running, or taking a 2-kilometer walk,” he stated.
Among his preferred types of food to keep in mind comes fresh Fruits and Vegetables like berries, melons, and peaches, packed with vitamins. Carrots, cucumbers, and bell peppers make for crunchy, satisfying snacks. Nuts and Seeds such as almonds, walnuts, sunflower seeds, and pumpkin seeds are great sources of protein and healthy fats. They’re easy to pack and perfect for on-the-go snacking.
Greek Yoghurt is high in protein and makes for a creamy, satisfying snack. Add some fresh fruit or a drizzle of honey for extra flavor. The added caviars of food to consider are smoothies, whole grain crackers, rice cakes, and granola bars. Lastly, don’t forget to stay hydrated. In Coach Roge’s final messages, “Drink at least 1.5 liters of water every day.”
