The sunny days are definitely back and you may already be thinking about your summer vacation. Is the idea of wearing your swimsuit to the beach a source of stress? What if we gave you some tips for spending a summer in a body you like. Building a “summer body” is not that complicated.
When “summer body” becomes “happy body”
What if we talked together again about what the summer body is? A beautiful silhouette, a flat stomach, more defined muscles, a trained cardio… We all have our own idea of the summer body, for the simple reason that a summer body is a body in which we feel good. The happy body even tends to take the place of the summer body. So there is no point in looking for the characteristics of a summer body, they do not exist.
Before you prepare for your summer body (or happy body), define your goals. Do you want to improve your cardio, refine your figure or lose a little weight?
How to prepare your happy body?
May is an interesting time to start your preparation. The days are getting longer and the temperatures are milder.
You can prepare your goal alone or with others. Depending on your “happy body” goal, you will integrate different sports activities
The secrets of good nutrition
Don’t deprive yourself
A golden rule: don’t deprive yourself! That would be the worst mistake you could make. The happy body goal should not be a painful moment but a motivating goal. Depriving yourself of a little treat will have more negative effects than positive ones.
Eat at fixed times
Before thinking about the composition of your meals, think about eating at fixed times. Food helps regulate your biological clock, which allows your organs to function at a good pace. Generally, evening meals are less loaded with carbohydrates and lighter, but don’t deprive yourself of eating. Snacking should be banned and small temptations should be avoided.
Take the time to eat. Meals should be a friendly moment between loved ones or work colleagues.
Less sugar, less fat
A healthy and varied diet is above all a diet that is less fatty and less sugary. Take the time to cook and leave ready meals in the cupboard. If you have trouble with the quantity, you can apply the rule of thirds: 1/3 protein, 1/3 starchy foods and 1/3 vegetables. Choose a fruit for snacks and avoid industrial cakes.
We hydrate ourselves with water
No more sodas and other sugary drinks. The best way to hydrate is to drink water and regularly. Did you know that a sedentary person should drink 1.5L of water per day? So you, athletes, drink a minimum of 2L per day. Hydrate yourself between meals rather than during. Finally, let yourself be tempted by a digestive herbal tea to facilitate the digestion process.
A sports routine to achieve your goal
Whatever your summer body goal is to prepare for summer, establish a training routine whether it’s 2, 3 or even 7 times a week!
Depending on the happy body you want to have, the workout routines will be different.
Lose weight, refine my figure
Prefer basic endurance exercises. Running, cycling, walking, swimming adapt the activity according to your level and departure. Basic endurance is a very slow pace. You must be able to run for more than an hour at this pace. If you cannot speak during this effort, it is a sign that you are too fast. By working at low intensity, you will eliminate lipids, that is to say fats.
Incorporate some strengthening sessions to harden and tone your muscles.
Tone up, build muscle
Do you want to develop your muscles for this summer? Muscle strengthening will be your best ally. To create your own training circuits or routines, here are some examples of exercises:
- Chair
- Squat
- Squat Jump
- Mounted on pointe
- Front/back slit
- Sheathing
- Burpees
- Heel-buttock
- Knee raises
- Dips
- Rower
- Crunch
- Skipping rope
- Mountain Climber
To create your circuit, you can take 6 to 8 exercises from this list and do 30 seconds of effort and 30 seconds of rest. Determine a number of rounds or a total time according to your level.
You can set intermediate goals to achieve. It’s always more motivating to know that you’ve reached a level.
Which Polar watch should I use to achieve my goal?
Polar Pacer and Pacer pro for versatility
The new Polar Pacer and Polar Pacer Pro watches will help you achieve your happy body goal. Versatile, lightweight and aesthetic, they will become your best daily work tool.
Get data on your sleep quality, workouts and recovery.
Polar Grit X Pro for adventurers
Are you preparing your happy body in adventure mode? The Polar Grit X Pro will accompany you on your hiking, cycling and running outings.
Choose a high-performance watch with many features. Thanks to its extended battery life, you can train for a long time and often.
Control your cardio with the POlar H10 belt
Train in the right heart rate zones with the Polar H10 heart rate monitor . Connect it via Bluetooth to your watch and get highly accurate data during your workout. Don’t be bothered by a heart rate belt anymore. Forget that you’re wearing a belt thanks to its comfort and support.