It doesn't always have to be the gym. Even with these outdoor activities, calories can be burned quickly and effectively.
Exercise is much more fun in summer. For many, it is better to exercise in the fresh air than in the stuffy gym. In addition, outdoor sports are particularly effective when it comes to calorie consumption. Which outdoor sports bring the most?
Prof. Dr. med. Thomas Wessinghage ("Really good running"), physician, book author and former athlete, explains: "The more muscle groups are integrated into one movement, the higher the calorie consumption per unit of time. And of course you should be able to keep up with the sport for a certain time."
To run
The ultimate calorie burner: jogging. Not only is it easy and basically practicing at every performance level, it also burns most calories – around 320 in half an hour.
For faster calorie consumption, Prof. Wessinghage advises: "You should increase your training continuously: more often, longer faster. And if necessary, take short breaks and do strength training." In addition, small changes in pace, for example in the form of sprints, increase the load and thus boost calorie consumption.
rowing
Cooling down and burning calories at the same time, you can combine both when rowing. In 30 minutes you burn almost 280 calories. Rowing is also particularly easy on the joints because it takes place while sitting. Nevertheless, it trains almost every part of the body: in addition to arm, shoulder and back muscles, the stomach, buttocks, thighs and calves are also used.
hike
Off to the mountains. When hiking, athletes not only effectively consume a large amount of calories, you are also rewarded with a great view at the summit. Distracted by nature and the distant view, you hardly notice that you are actually doing strenuous sport. And so you quickly burned 1,300 calories in three hours.
To go biking
Mountain biking burns around 350 calories per half hour, depending on the incline and pace. Racing bikes are about 460 calories at the same time. But it is also worthwhile to go to work by bike: half an hour of leisurely driving consumes 200 calories.
swim
Hardly anything is more refreshing on hot summer days than a dip in the water. In addition, the water resistance during swimming can burn a lot of calories: up to 350 in half an hour. Swimming is especially recommended for beginners because it is easy on the joints and you can see results quickly. That's why aqua fitness is also recommended: You can even burn up to 400 calories in half an hour.
Outdoor sports: burn more calories
Regardless of the sport, the rule is: the higher the intensity, the more calories are burned. Prof. Wessinghage explains: "The faster you are on the move, the more energy is used. How fast you are on the move depends on the state of your training." A beginner who is less well trained may therefore consume more calories when running slowly than a well trained runner at the same speed.
Outdoor sports: How to protect yourself from the sun and dehydration
Drinking plenty of water is generally important in sports. In summer we sweat even more and lose more fluid. It is therefore particularly important to drink enough water.
And sun protection should not be forgotten in outdoor sports either: this includes protection in the form of cream or oil with a sufficient sun protection factor as well as the right clothing. The eyes should be UV protected by sunglasses, the head with a baseball cap or a hat.