The spring solstice is associated with a drop in mood and a decrease in the body's immunity. Therefore, it is good to focus on sports and exercise during this period. Increased amount of exercise will improve the general condition, and also, thanks to the increased secretion of serotonin, will have a positive effect on the mood. If you add elements of body tempering to it, you will easily survive the spring solstice.

Spring solsticetakes away the will to live, but it is worth breaking down and starting some sport.Exercisewill improve your mood with serotonin, which is also released through exercise. Therefore, even if you do not like to move, try to force yourself to do so, and after a few days you will feel that you are enjoying the movement. And after a dozen or so - that you are full of energy again and … a bit lighter. But that's not all!

Spring Solstice: Benefits of Exercise

If you exercise in the air, you will oxygenate the body, improve blood flow through the skin, joints, bones and internal organs, which will make them better nourished and the body will remove toxins more easily. Also, exercising at home or in a fitness club will give you a number of benefits. During the winter months, the tendency to put on weight increases, so training will help you lose the extra pounds and get in shape for the summer. What's more, any form of exercise influences the increased secretion of endorphins, i.e. happiness hormones. Thanks to the effort, you will avoid irritability and depression, and you will also be less prone to mood swings.

Spring solstice: how often to exercise?

Professionals recommend that you exercise according to the 3x30x130 rule, which means that you should move 30 minutes 3 times a week, at such an intensity that your heart rate reaches 130 beats per minute. This is the optimal dose of exercise for every he althy person who would like to keep their body in good shape.

However, if you want to lose weight, you need to work a little longer, because fatty tissue burns down about 20 minutes after starting training. Therefore, the more time you spend exercising, the more calories you will burn. Start with 30 minutes 3-4 times a week and gradually extend your training by 5 minutes every 2 weeks.

Spring solstice: what exerciseschoose?

You have no idea what to do? Look for the type of exercise that will give you the most pleasure. It can be both walking, cycling or roller skating. Remember, however, that sports on wheels require appropriate conditions - the temperature must be positive, and the surface must be dry and free of s alt. Driving on a wet road with slush and s alt is not only dangerous, it also degrades your equipment faster.

If the weather is still fickle, choose activities that can be practiced indoors. Swimming is a good choice, as it not only improves blood circulation and strengthens the muscles of the whole body but also toughens the body.

Spring solstice: choose exercises for yourself

The following exercises have a great effect on the functioning of the circulatory system, improve efficiency, burn calories and give a lot of positive energy. Choose them if you are tired, sleepy or want to slim your figure on a daily basis. It is worth doing them in a larger group, e.g. with friends - then they will improve your mood even more effectively.

  • Nordic walking - the first training sessions are best done under the supervision of a trainer or someone who knows it (it is important to hold the poles properly and bounce off the ground properly). We recommend walking with poles especially to people who have problems with the knee joints (degeneration), because during such training the load on these parts of the body is much lower than in the case of walking or running (research shows that the load on the knees is reduced by approx. 5 kg);
  • jog or run - start training about 2 hours after the last meal. You can start by walking, then jog, and then run up. If you feel tired, start walking again;
  • swimming - this is a sport that will be liked even by the greatest opponents of the movement. You just have to force yourself to leave the house - then it is much nicer in the swimming pool. Do you think you won't find time for it? Buy a subscription for the whole month and try to swim either immediately before work (swimming pools are open even from 6 a.m.) or after it;
  • roller skating - when you master its basics, roller skating becomes pure pleasure. Thanks to it, you can improve your condition, strengthen your leg muscles and lose a lot of weight (half an hour of riding is 350 kcal less!). It is also a sport that fosters the development of social contacts - in many cities mass nightskating rides are organized, where you can meet people of all ages: from young people, through families with children, to seniors;
  • cycling - thisthe kind of training that gives you many benefits, but doesn't require a lot of effort. One hour of leisurely driving allows you to burn as much as 500 kcal! In addition, it has a positive effect on the body: it lowers the level of bad cholesterol, normalizes blood sugar levels, oxygenates, and thanks to driving in beautiful nature, it relaxes and improves the mood. In order for the ride to be effective and safe, the bike must be in good technical condition, so when you start training in the spring, make a careful inspection;
  • outdoor gyms - the beginning of spring is a good time to change a traditional gym to an outdoor one. Most of these facilities are equipped with equipment that allows you to train almost the entire body. What's more, exercise in the fresh air oxygenates and adds more energy than exercise in closed rooms. Ideally, you should reach the outdoor gym jogging or running, and then continue your training using the available equipment;
  • zumba - how to overcome the spring blues? Go zumba! Group exercises with hot Latin rhythms will wake you up from winter lethargy. Before you sign up for a fitness club, try training yourself by doing a simple merengue routine for beginners.
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For stress, choose relaxing exercises

Everyone goes through the spring solstice differently. Some people suffer from headaches, muscle aches and less stress resistance than fatigue. To soothe your nerves and relax your body, do calming training regularly. It combines the advantages of yoga and breathing exercises. Perfectly relaxes, oxygenates, helps to get rid of accumulated tensions in the loins, shoulders, neck and nape.

Hardening is also a way of the spring solstice

Spring solstice is associated with general weakness and a decline in immunity, which makes you more susceptible to infections. Therefore, it is worth implementing a mini hardening program:

  • home temperature change - 20 ° C during the day, 18 ° C at night;
  • alternating showers daily - warm and cool;
  • visits to the sauna - under the influence of temperature changes, blood vessels expand and contract, improving blood flow, and the skin secretes sweat, expelling toxins with it. In addition, this alternation of cooling (e.g. in a shower) and heating (in a sauna) forces the body to react defensively, and thus causes the production of antibodies that increase immunity;
  • wading in cool water - fill a bathtub or large basin with cool water to the middle of your calves. Bear in it a few minutes a day - start with 3 minutes, then extend this time each day by 1.5 minutes until you reach 15 minutes;
  • swimming incold and warm water - when you are in the swimming pool, go to a warmer children's pool after leaving the sports pool with cool water. Relax for a few minutes and then head back to the sports pool. You can do this 2-3 times by ending the workout with a cold swim.

Category:

Psychology