Last month we spoke about how to be physically prepared for typical summer situations such as the HEAT and SPORTS.  This month's article continues with details on the MOUNTAINS, the SEA and TRIPS.  This is the season when we tend to travel and spend our days in more pleasurable environments, but sometimes our bodies don't adapt quite so easily and holidays and rest periods can turn out to be less enjoyable than expected.  These are our tips for avoiding unpleasant situations:

MOUNTAINS/SEA:

The warmer weather and the possibility of more time off means we spend a lot of time in the open air during this season, often at places like the seaside and the mountains, where the environment is different to our usual one. To prepare for walks, excursion, boat trips and swims, for example, adopt the following: 3 weekly sessions of 30-40 mins made up of 5-7 mins stretching (for neck, arms, legs and trunk) + 10-15 mins aerobic activity at 75-80% of maximum heart rate on the treadmill, bike or elliptical + 10-15 mins strength exercises, 3 sets of 12-15 repetitions for ABDOMINALS + 3 sets of 10-12 repetitions for QUADRICEPS, PECTORALS and DORSALS.

JOURNEYS:

Reaching our chosen holiday destination sometimes means journeys by car, plane or ship lasting up to several hours. Muscular aches or exhaustion are symptoms that we can prepare for and avoid by following these simple tips:

• Stretching: To prepare then relax muscles having to stay still for a long time carry out stretching exercises for the neck (photo no. 5), lumbar, (photo no. 6), trunk (photo no.7) and femorals (photo no. 8) before departure and upon arrival.
• Aerobic activity: this kind of conditioning helps the immune system's efficiency that is used when we come into contact with new places, people and cultures.  Carry out two 15-20 min uphill walks or lights runs twice a week at 70-75% of your theoretic maximum heart rate (220 - age) (SPAZIO FORMA photo) to help avoid any unexpected problems.