7 Fun Summer Activities That Burn the Most Calories

1. Canoeing is an interesting way to explore the summer environment. Paddle at 2 miles per hour and burn more than 200 calories per hour in water sports. In addition, the goal of the kayak is the upper body, abdomen and back muscles. In order to push the canoe forward (and burn calories effectively), rei-39's canoe guide recommends turning the torso to one side as the paddles move behind. Follow the blade with your eyes and your torso. When moving, also pay attention to push the shaft with upper hand. Heat consumed by

283 / 352 / 510

2. Bike to find new places! Cycling is a good way to visit and enjoy the summer breeze, while cycling is leisurely or strong, because you like it. This kind of outdoor activity can burn calories, regulate leg muscles and enhance lung strength. Bring some friends, choose a new destination you want to go to, and even prepare a healthy lunch for an impromptu picnic. A good, neutral riding position starts with the head and ends with the feet. Relax your neck, lower your shoulders away from your ears, bend your elbows and make sure your knees are on your feed / pedal ball. If you ride with your knees bent to one side, it may look funny and definitely cause pain and / or injury.

calories consumed: 312 / 381 / 408 (10 mph, moderate)

3. Climbing isn't everyone's cup of tea, but if you're ready for challenges and exercise, make climbing your summer list. Climbing can exercise your body's strength and coordination. It can also exercise your body and muscle 39 muscles, such as those on your back, shoulders and hands (for grasping).

> are you 39 years old; climb indoors or outdoors again to maximize your experience, Christian Helger, a qualified climber. The instructor at Acadia mountain guidance school in Maine recommends that you wear comfortable sportswear and remove the ring from your finger.

when you are climbing, you often use your back muscles, so Christian also suggests that you find a good food support point, so you can push down with your legs instead of pulling up with your hands. Weapons. Because your legs are usually much stronger than your arms, it's more effective.

calories consumed: 624 / 773 / 1123

4. Upright rowing is a popular summer activity that will test your balance skills and inspire your core strengths. But because the skill of rowing may be something you do every day, you'd better study the local rowing team, where a well-trained coach will teach you safety skills and the best experience.

5. Swimming is a refreshing way to burn calories, and it's a great dive this summer. In addition, it is considered a non impact sport, which is a good choice for those who may suffer from knee or lower back pain. Water gives you buoyancy, so you can float on the water without putting pressure on your joints. To make full use of your swimming time, correct posture is the key! "Keep your head in line with your torso and look directly at the bottom of the pool," Christopher Keller, the triathlon and founder of enjoying swimming, wrote on his website. Don't look forward because that will cause your hips and legs to sag and you have to kick hard to keep them up. Although swimming can be a separate sport, the Red Cross recommends that people always have a swimming partner because it is quantitatively safe.

calories consumed: 397 / 492 / 714 (light and medium freestyle)

6. Snorkeling is a kind of whole body exercise. No matter whether it has fins or not, snorkeling can burn calories quickly and relax joints at the same time. &Like many water sports, snorkeling has the added benefit of providing healthy exercise for those with painful, stiff or even injured joints, because snorkeling is considered a low impact sport, says Mike hearon, a physiotherapist at ATI physical therapy. Legs or back, force your muscles to push water. If you decide to wear fins, the resistance will increase because the increased surface area provides more water resistance. When you dive, you have to kick hard and burn more calories. But in order to prevent premature fatigue, when you swim forward again, do not kick hard, because even a leisurely kick speed is enough to push you forward.

calories consumed: 283 / 352 / 578

7. Surfing while you may not play as fancy a trick as a surfer, you still burn calories while enjoying yourself. "Surfing is an amazing sport that requires endurance, upper and lower body strength and good flexibility," said Suzie Cooney, a registered personal trainer and water sports coach in Maui, Hawaii. It's a great exercise to surf, on the water all the time you and 39. Rowing into the ocean, catching waves can exercise your upper body, while jumping and riding on a surfboard can exercise your core and legs (quadriceps, hamstrings, gluteus). If you're in a wave, bend your knees and don't stoop, writes Justin Kotter of adventure sports. Your knees bend and absorb the wave's energy, so you can keep your balance better.

calories consumed: 170 / 211 / 306