Deporte durante las vacaciones.

Physical exercise on Holiday, what can we practice?

In our last post we told you about 12 things that you should take into account before taking part in sport during your holidays. Once you have read that, we would like to suggest the following activities… So what physical exercise should I do? Well, the best answer to that is to do something you enjoy. That is the most rewarding. Many days It´s nearly impossible to pull yourselves out of the chair and an interesting book especially if the weather is not so good.

This is probably the time you have to use self discipline and push yourselves. But there is good news. At the end of just over an hour of vigourous physical exercise and when you get in the shower afterwards you will experience an unbelievable sensation of well being. It is when the brain secretes endorphins the hormones that make you feel great. There is no denying the high you feel after a run in the park or a swim at the beach.

Exercise not only boosts your physical health–as one can easily see by looking at an athlete’s or swimmer’s body but it also improves mental health. According to a recent study, every little bit helps. People who engaged in even a small amount of exercise reported better mental health than others who did none.

Perhaps the best kind of exercise to do on holiday is light cardio-vascular exercise. Cardio exercise is any rhythmic activity performed continuously and can include activities like walking, running,aerobics, swimming, cycling and dancing. Cardio strengthens the heart and lungs, increases endurance and burns calories which helps you lose weight. While you should always stick with a cardio program that fits with your fitness level. The general guidelines for cardio exercise include:

  • For health benefits, do moderately intense cardio 30 minutes a day, 5 days a week, OR
  • Vigorous cardio 20 minutes a day, 3 days a week
  • For weight loss, you may need to do 60-90 minutes of activity several days a week

Working at a moderate intensity means that while you’re working, you should still be able to talk, Remember you can divide or break up your sessions throughout the day and get the same results.

When we mention moderate intensity, we refer to exercise during which you can comfortably talk. Don’t forget that you can do this sort of exercise several times per day and get the same results. The beach and the seafront promenade are excellent places to practice sport while enjoying the sea breeze.

For example, we recommend a walk from the Fuerte Marbella Hotel to Puerto Banús, a distance of almost 10 km along the seafront, during which you can enjoy some impressive vistas. This takes around 75 minutes at a slow stroll. When you get to Puerto Banús, you can stroll around the port, have lunch or dinner (try to eat lightly) and go shopping before returning by taxi, bus or even by boat. If you are in very good shape, you can even walk back.

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