Indoor or outdoor, this summer activity packs some serious punch. For the average woman (all the calorie counts are for a middle-aged, 125-pound woman; your mileage may vary), the benefit is 790 calories burned in an hour-long session. With gravity working against you, you’re working some serious muscles. The main muscle group used for rock climbing is the latissimus dorsi, the broadest back muscle, says Tricia Somma, CPT with a Master of Arts and Bachelor of Science from Montclair State University in Exercise Science. “In addition, the biceps, forearm flexors, calves and soleus muscles are also used.” For those afraid of heights, consider bouldering or indoor climbing. Similar to the vertical outdoor sport, climbers move horizontally across a rock or gym wall, with gymnastics mats beneath them. This is the equipment you need to make your summer workouts easier.
Walking or running on the beach
According to the European Journal of Applied Physiology and Occupational Physiology, calorie burn is 1.8 times greater on sand than on compact surfaces like concrete. Somma points out that walking at 4 miles per hour on a firm surface will account for a calorie burn rate of 328 calories per hour, while walking on sand at the same speed would burn about 590 calories per hour. Up the ante by running on the beach, increasing your calorie burn by the same factor of 1.8. Running and walking focuses mostly on the lower body, engaging the quadriceps, hamstrings, calves, abdominal, and gluteus muscles. Looking for somewhere to engage in these summer activities? These are the best beaches to visit this summer.