Summer: How to Stay Fit
"If we haven't been consistent and disciplined with our healthy eating and physical activity throughout the year to stay in good shape, we may find ourselves in a hurry to lose weight or increase our muscle mass when summer approaches," says Bâtard Crossboxing Studio (BCS).
In order to look good on the beach or at the pool, many people try to "lose a few pounds all at once and unplanned, which can cause health problems or even injuries ," according to this gym chain whose method combines cross training (a combination of different high-intensity exercises) and boxing.
"If your goal is to lose weight quickly , it's not enough to eat less and eliminate ultra-processed foods , flour, and sugar from your diet. Physical exercise, practiced safely and, above all, effectively, is essential for achieving aesthetic harmony and eliminating sagging skin," explains Lorena Collado, nutritionist and personal trainer at BCS.
Getting in good shape requires a holistic approach, which includes "eating plenty of protein and healthy carbohydrates , staying properly hydrated, getting the amount of rest your body requires, and combining cardiovascular exercises (cardio) that you like or can do with strength training ," he explains.
Combining cardio and strength exercises "is essential but often overlooked ," according to Collado.
Roberto Hernández, CEO of BCS, maintains that the goal for summer should be to " burn and tone ."
" Strength training , which many people are too lazy to do because they prefer to use the treadmill or stationary bike at the gym, helps you lose weight faster and more effectively because by building muscle you continue to burn more calories for hours after training, an effect that doesn't occur with aerobic exercise ," according to Hernández.
Lorena Collado explains that "the gluteus maximus is the largest muscle in the human body" and emphasizes that "working this part of the body will make us lose weight faster and also help us improve our posture."
He emphasizes that " lifting weights is another highly recommended option for losing weight in a short period of time. You have to do it intelligently, lifting only a few kilos at first if you're not used to gradually increasing them as you progress."
On the other hand, pull -ups (lifting our own body while hanging from a high bar with our hands) focus primarily on the muscles of the back and arms, and are also highly recommended for increasing the basal metabolic rate (basic energy expenditure of our body), according to Collado.
"Among the exercises that burn the most calories are burpees (push-ups, squats, and vertical jumps), jumping jacks (jumping while moving your legs and arms at the same time), boxing, or squat jumps (jumping squats), which, combined with running, cycling, or swimming, make up a fairly structured and powerful routine," says this trainer.
Those who prefer a more methodical workout can try crossboxing , an effective and fun weight-loss discipline that combines boxing , cross-training, and strength training exercises and patterns throughout different classes. According to the BCS team, it can be practiced by people of any age and fitness level.
In addition to burning calories, helping to release adrenaline, and combating stress, crossboxing is a great activator of the cardiovascular system, which also helps improve coordination and endurance, and increase effective strength, muscle volume, power, and agility, according to Hernández.
"In summer , the focus should be on maintaining what you've achieved through a simple but effective physical routine ," says Gonzalo Ruiz Utrilla, a longevity expert and a keen fan of triathlon and CrossFit, "a training system that alternates different sports activities, from cardio to weightlifting or high-intensity exercises."
Ruiz Utrilla defines himself as a "biohacker," a specialist in using scientific, technological, and lifestyle techniques and tools to improve bodily functions , health, and human performance .
This specialist suggests training at dawn , on an empty stomach, with 30-40 minute exercise sessions focused on functional strength and HIIT (high intensity interval training) cardiovascular work, a technique that combines short periods of intense activity with slightly longer periods of rest or less intense activity.
This way, "we manage to improve VO2max (our ability to use oxygen during exercise ), which is one of the strongest biological indicators associated with a lower risk of death from any cause," explains Ruiz Utrilla.
Training first thing in the morning "respects our body's circadian biological rhythms (those that occur over a 24-hour period, such as the alternation of sleep and wakefulness) and facilitates optimal nighttime recovery, according to this biohacker.
"Added to this is daily NEAT (energy expenditure resulting from activities other than gymnastics, exercise , or sports), such as walking or moving around a lot throughout the day in a natural, unstructured way," he adds.
"Taking advantage of the long sunny days by including a short nap helps further enhance regeneration. The key is to stay active without exhausting yourself, combining sustainability and health," he maintains.
"After the summer holidays, returning to training shouldn't be a penance , but rather an opportunity to consolidate the good habits developed previously," according to Ruiz Utrilla.
To maintain or regain good physical fitness at the start of the new school year, after the summer months, Ruiz Utrilla recommends "maintaining morning training on an empty stomach," for which it is ideal to "perform 30 to 40 minutes of strength training plus exercises with intense, short stimuli, to improve our VO2max ."
This specialist advises "combining this training with plenty of daily non-sporting movement, or NEAT, such as climbing stairs, briskly performing household chores, or getting around by bike or on foot, along with a diet rich in real nutrients and good sleep hygiene, to achieve an effective and sustainable return to routine."
Upon returning from vacation, "a nap is still a great ally when our body craves it," he emphasizes.
After the summer , the goal isn't to 'get back in shape' after losing our physical fitness and gaining a few extra pounds, but rather to strengthen a lifestyle that promotes longevity and gives us energy all year round," Ruiz Utrilla concludes.
(Text: Rocío Gaia)
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