A slender body with a golden tan does not have to go into oblivion with falling leaves. We advise on how to take care of the holiday figure and condition regardless of unfavorable weather conditions. Returning to work after holiday laziness is not conducive to physical activity. That is why many people give up during this period of regular exercise for the diet. However, it is worth remembering that a drastic reduction in calories will cause a rapid weight loss, but at the same time will reduce our vitality!

Diet or sport?

The miracle diet does not exist. The most common result of radical weight loss is the so-called yo-yo effect. Slow and systematic fat burning in the long run will allow us to avoid this and regular training will consolidate the effects. – Choosing the right diet, supported by exercises tailored to our condition, as well as age and lifestyle is the basis for success.

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Golden autumn on sports

Poland’s golden autumn usually does not spoil us with weather. Therefore, it is worth thinking about choosing such forms of activity that do not depend on atmospheric conditions. Gym, swimming, yoga, squash or maybe dancing? The options are many, and the choice dictated by our expectations regarding the intensity and effectiveness of the exercises. We offer an overview of the most interesting training forms for the early-autumn period.

Read also: Training volume. Why don’t you make progress?


Gym at home

It requires, above all, space and financial resources for the selection of the necessary equipment. – Exercise bike, atlas, treadmill and orbitrek are devices with proven effectiveness, which have been popular with customers for many years – says the expert of Sport-shop.pl. Time-consuming aerobic workout in the home edition is not tiring. To achieve the effect, it is necessary to exercise at least 3 times a week for 30-40 minutes. During such training, we can burn up to 500 kcal.

Recreational swimming

It connects with access to many attractive forms that make time more enjoyable, such as multimedia slides or relaxing brines. Interestingly, the choice of swimming style influences the intensity of calorie burning. The most effective form is swimming on the back and a butterfly. The hour of recreational swimming provides about 340 kcal burning, swimming on the back is 460 kcal less, and the butterfly is up to 630 kcal! Minus? Increased appetite … If you want to take full advantage of water pleasures, you should equip yourself with a swimming cap, swimming goggles or a nose clip (it will facilitate learning to dive, as well as increase the comfort of madness on the slides).


You can read also: Aerobic workout – your plan for losing weight



This is a sport for those who prefer a short, but extremely intense physical exercise. An hour on the court allows you to burn from 700 to 1000 kcal. The choice of this discipline is associated with the risk of bone and joint injuries, which is why good physical condition is required at the start. – The choice of squash rackets, like tennis, is associated with the player’s level of advancement. Strength and rebound strength are determining factors – says Janusz Kulas from Sport-Shop.pl. At the beginning we recommend equipment from the lower shelf, which is enough to start the training and catch the bug.


This is an option for people who dream of slim figure, flexibility and endurance. Exhausting exercises shape deep muscle parts. Yoga is also appreciated by professional athletes – above all for effects in the prevention and treatment of injuries. To practice, just a comfortable tracksuit and mat – preferably made of deformation-resistant material. Provides comfort of exercise without the risk of falling or running mats.


It is not only a fashionable form of spending time, it is also a way to quickly get rid of unnecessary calories even up to 400 kcal during one-hour classes. An energetic dance twice a week enforces the work of oblique abdominal muscles. Beautiful waist and hips guaranteed!

The season often determines the form of caring for the condition of the body. Fortunately, there are so many alternatives to adverse weather conditions that we do not have to give up intensive training. In the end, physical activity combined with healthy eating is a recipe for everyone, without exception, 365 days a year!

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