5 things you can do to get fit for summer

Virgin Active has put together 5 things you can do to get fit for summer – all super effective and fun ways to keep in tip top shape. Here, we show you how to make the most of your gym by training inside for sports you can do outside.

Cycling

When the commute gets hot and sticky in the summer and public transport is your worst nightmare, cycling is great alternative to help you get from A to B. There are also plenty of cycling events happening all over the UK throughout the summer to set your sights on, from the Prudential RideLondon to Surrey in August to the Shropshire Devil in September.

Dan Little, Group Exercise Manager at Virgin Active Royal Berkshire Club, recommends mixing up outdoor rides with indoor Wattbike session to build fitness and stamina. Wattbikes are designed to closely represent a real bike, they take in air to create resistance, so riders actively work through each pedal stroke. They are an easy way to monitor your speed and time. Wattbikes are also great for interval training which is fantastic for increasing endurance – exactly what you need when there’s a lot of tarmac to cover!

Swimming

With so many outdoor swimming ponds opening up in the UK, and the inevitable dip in the sea while at the beach, it’s important to be a confident swimmer.

Whether it’s recreational or competitive swimming you’re into, there are multiple benefits to be gained from a few laps in the pool. Swimming is low-impact exercise (so perfect for coming back after injury or if you have stiff joints), and it gives a full-body workout, working almost every muscle in the body without putting it under stress. It’s also a great cardiovascular workout that helps build strength in the legs, arms and torso.

For people who are just discovering the benefits of swimming, Virgin Active recommends Aqua Aerobic classes, like Aqua Zumba, that will build water confidence while giving a full body workout. The class uses cardio fitness using low impact moves against the resistance and inertia of the water all to great Latin music! By attending classes regularly, participants can expect to gain lean muscle tissue and tone as a result of working-out against the resistance of the water and burn up to 400 calories in a 45-minute class.

Tennis

If you’re new to the court or you’ve been playing tennis for years, it is important to vary your gym workout to get the most out of your tennis game. Strength training and cardiovascular exercise will both help to give you an edge over an opponent.

Strong legs are key to being king or queen of the court, with so much space to cover and with so many changes of direction. Interval training is another great way to help build strength in the legs and a greater V02 capacity so you don’t get out of breath so quickly.

Rowing

Whether you want to take advantage of the UK’s stunning waterways or put your body to the test on the machines in the gym, using a rower provides a full body workout using all the muscles in the back, glutes (bum) and legs. Rowing will also help build upper body strength while improving cardiovascular endurance.

An example of a rowing workout is 30 seconds at maximum effort, followed by 10 seconds recovery rowing – repeat this sequence for 10 minutes to get the heart rate up and work every major muscle group in the body.

Running

Training for a 5K, 10K or a marathon? Virgin Active has state of the art Technogym Artis Treadmills and Woodway Curves that will help you run the roads like a pro.

The benefits to running are endless, it’s a great cardio workout that’s good for the heart and lungs, and also strengthens the bones and tendons. It’s also been found to increase brain power, alleviate stress and boost overall energy levels.

James Harrison, Personal Trainer at Virgin Active Barbican, says, ‘There are benefits to be had from both outdoors and treadmill running, depending a lot on the individual. Running outside gives you a more realistic training environment if you’re planning on taking part in events, like 5Ks or 10Ks, and the changing scenery can really take your mind off the repetition of running, which some people can find boring. However, running on a treadmill may give you a more controlled situation, which can be of great benefit to beginners – you stay in charge of the pace and you can stop at any time without being potentially miles from home in the freezing cold and rain.’