What sport for whom?

Sport has many positive effects on our health and well-being. During physical activity, we not only oxidize, strengthen muscles and joints and improve our mood. We feel and look better.
How to choose the most suitable type of sport for you? 


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In order for sport to enjoy and positively affect our health and well-being, we must choose that it not only be pleasant to us, but above all, it does not hurt. Individual types of sports force specific parts of muscles and joints to work, so choosing a sport for yourself is worth having in mind your tastes and ailments. Recreational exercise not only should not be a chore, causing frustration, but also can not be a source of injury or deterioration of our health. In addition, it is worth adapting it to our expectations and possibilities. Do we want to practice to lose weight or maintain a slim figure? Or maybe sport is to be a form of entertainment for us or an occasion for socializing? Outdoors or under the roof? We suggest what kind of sport to choose! 

First of all, let us answer the basic questions that help clarify our preferences regarding physical activity 

1. Do you prefer to practice outdoors or indoors? 

2. Do you like individual or group sports? 

3. Do you want to practice recreation to lose weight, or maybe to sculpt muscles? 

4. Do you prefer static or dynamic sports? 

5. Do you have a chronic illness or have you had injuries that affect your fitness? 

Once you answer the above questions, it will be easier for you to choose the type of physical activity that is right for you. Below you will find factual descriptions of the most popular types of recreational sports. You will find out what sport is suitable for the type of personality, motivation, who should beware of it and how many calories you will burn when practicing a given sport. 


Recreational swimming does not require special training or equipment. It is enough to have a good physical condition and, of course, be able to swim. This form of physical exercise has many advantages and is extremely pleasant. Regular swimming keeps the body in a good shape, increases the capacity of the respiratory system and perfectly relaxes. 

Swimming is also recommended for people with various types of movement dysfunctions, it is often one of the elements of effective rehabilitation, which is often recommended when returning to the form after various types of injuries. However, when you want to use the healing properties of swimming, be sure to consult with your doctor or physiotherapist beforehand. 

For whom? 

Swimming is recommended for both children and adolescents, especially during the period of intense growth, due to the positive impact of the spine and posture. However, even women who are pregnant and seniors can benefit from swimming pools equally well, for whom a very low level of training in water will be a great relaxation. Swimming is an excellent sport for both those who expect a lot of physical activity and for less enthusiastic practitioners. And if from the activity in the pool we expect something more than swimming, let’s put on aqua aerobic! 

How many calories are burned while swimming? 

An hour of intense swimming is a loss of around 600 calories. 


Riding on two wheels is a sport that we can successfully grow from spring to autumn. It does not require any special physical condition or large financial outlays. All you need is an efficient bike, a comfortable outfit and good intentions to quickly convince you of the undoubted advantages of regular pedaling! 

For whom? 

For anyone who enjoys outdoor activities. The bike can be both a form of recreation and transport. When the aura externally favors it, it is worth giving up on commuting to work by car for a healthy and ecological bike ride. Riding a bicycle is recommended for all lovers of dynamic sports, both those who like loneliness and sports companions. After a medical consultation, the bike is often recommended for people with degenerations of the spine and knee and hip joints. The bike is also a great way to take care of your condition and health, because it can be one of the effective elements of prevention of hypertension and diseases of the circulatory system. It will also be appreciated by those who care about losing a few pounds and strengthening and modeling the muscles (especially the lower parts of the body). 

How many calories are burned while cycling?

An hour of cycling is a loss of around 600-800 calories. 


Running or jogging is the most economical and one of the most-chosen sports. The advantages of jogging include oxygenation and better performance of the body, prevention of cardiovascular disease, depression, cancer or diabetes, support of the slimming process, and, if we run outdoors, perfect relaxation and de-stressing. In addition, running is an extremely natural sport, easily coming to most people. 

For whom? 

Running is recommended for people of all ages, with different physical condition. Tranquil jogging can be successfully even for seniors! It is important to take reasonable steps towards jogging and gradually increase distances, running speed and difficulty of the training route. And attention! Remember about the right footwear and a short warm-up, this will protect our joints against possible injuries. 

How many calories burns while running? 

An hour of jogging is a loss of about 800 calories. 


Fashionable fitness is a great proposition for all those who like to be on time, try new products and do not have a terrible exercise in a large group of other trainers. The offerings of fitness clubs burst at the seams, suggesting different types of activities – more or less dynamic, with music, in the form of dance, with instruments etc. Everyone will find something for himself! And the big advantage of this type of activities is primarily training with a professional instructor, thanks to which we will not lack motivation, and we will be calm about safety during the exercises. 

For whom? 

For all those who like classes in groups who want to lose a few kilos or model their figure.Regular fitness training will soon bring effects in the form of a firmer, slimmer body, better frame of mind and increased vitality and energy! 

How many calories are burned during fitness?

Depending on the type of fitness, the hour of training is a loss of up to 550 calories. 


I speak and write a lot about the benefits of yoga. First of all, yoga positively affects not only our condition, but also health and well-being. It’s best to start training under the supervision of an instructor, but we may as well try to practice at home, assisting with instruction from books, DVDs or the internet. To practice yoga, you will need a comfortable sports outfit, exercise mat and ankle and straps (useful when performing certain items). 

For whom? 

The greatest advantage of yoga is its versatility! Yoga can be successfully practiced by everyone, including people with various joint ailments, seniors and even pregnant women. However, before yoga session, it is important to report yoga to any instructor, then it will adapt the training to our needs. Yoga is a perfect proposition for those who care for a slimmer, more flexible body as well as relaxation and inner quietness. Some yoga schools offer classes combined with relaxation techniques or meditation. 

How many calories burns during yoga? 

An hour yoga session is a loss of about 200 to 400 calories depending on the level of advancement.


You can read also: Why your workout isn’t working… 


Bike for cellulite!

Slender legs, firm buttocks without cellulite and loss of unnecessary kilograms without sacrifices, long hours spent at the gym and spending on further creams – a miracle. All this can be gained regularly by riding a bicycle, which is not only a pleasant activity, but also effective in the fight against skin inequalities. 


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Cellulite is the eternal enemy of a woman 

Cellulite is a bane of every woman, but contrary to appearances, it does not affect only overweight women slim ones are also exposed to it. In autumn and winter, however, its presence does not affect us as much as in summer, when we throw off warm clothes and start to reveal our body. Cellulite most often affects the thighs, abdomen and buttocks of women. Fortunately, there are several ways to get rid of cellulite, and cycling is one of the best and most economical of them. 

A wonderful drug called a bicycle 

When cycling, the efficiency of the entire muscular system increases and improves functioning of the respiratory and circulatory system, and thus the energy expenditure of the body increases. It is therefore an aerobic exercise, in addition directed to those parts of the body that are most affected by orange peel. If we dose sensibly, the calves and thighs become slimmer and thus more graceful. While driving, the muscles of the back and hands also work, though not as much as the muscles of the lower limbs. In this way, we also improve their efficiency and work on their overall development. 

What bike for cellulite? 

Not every bike is suitable for effective fight with orange peel. While driving on traditional ladies muscles do not work as intensively as on trekking or urban areas also suitable for off-road driving. In addition to at least a few, and preferably a dozen or so gears, such a bike should have a frame with geometry influencing stable and safe driving and front shock absorber. Since we plan to spend a lot of time on our steed, the saddle is also an important element, which should be wide and comfortable, preferably with a shock absorber. A 3-speed rear hub with an internal brake and a bridge with adjustable height will be quite useful. All these elements have, for example, bikes made by Kross Presto and Adagio, which additionally look beautiful due to their impressive shapes and fashionable colors. 

We count calories 

Bike is a great way to lose unnecessary kilograms – driving slowly within an hour loses 300 kcal, driving fast – up to 600 kcal per hour, which is the same as running or going up the stairs. Below is a simple table helpful in calculating lost kilograms while cycling. 

Speed ​​of travel on the bike.

Energy expenditure
kcal / kg body weight / hour 

10 km / h 4.23 

15 km / h 6.05 

20 km / h 8.56 

30 km / h 12 

The calculation is based on the average weight of 70 kg – driving for 45 min 

cycling at an average speed of 15 km / h, we will burn about 318 kcal (6.05 kcal x 70 kg x 75%). During the training performed 6 times a week for 45 minutes at a rate of 15 km / h, we will burn about 2,000 kcal per week, which is 8,000 kcal per month, that is as much as you need to burn to get rid of a kilogram of excess body fat. If you combine it with a properly balanced diet and exercise at home, the effects can be much faster, but remember that to avoid the yo-yo effect, it is best to reduce no more than 0.5 kg per week. 

Ride, but how? 

A few practical tips from a professional will help you avoid sours and unnecessary effort without cover. It’s best to start driving at a fixed time during the day, after a light meal of complex carbohydrates – the main element should be whole-wheat bread or dark pasta or kasha. If we want to start our fight with excessive fat tissue seriously, it is best to start the adventure with a bicycle from a short distance, setting the first route of length not more than 10 kilometers. The driving speed should be constant and moderate (15-20 km / h), low intensity so that we can feel how our body responds during and after exercise. At this intensity, we can ride every day – this affects the longer behavior of the effect. Each workout should begin with a light warm-up, or give yourself a few minutes of slow pace to start the body. I advise against starting training, if the blood glucose level is very high or low,  marketing manager from Kross and a long-term participant in cycling marathons. 

If you do not have time for daily rides, it is worth using the bike at least 3 times a week for a minimum of 30 minutes while driving at moderate pace. Extending this time to an hour, you have to go at a walking pace. If, on the other hand, we only find the time for a bike during the weekend, we plan at least two-hour cycling trips, going at a walking pace and often stopping. In this case, during the week, let’s not forget to practice other forms of movement so as not to lose fitness. 

Regularity is the key to success 

To get rid of cellulite permanently, it is worth thinking about introducing permanently into your life appropriate exercises. If you ride your bike on your mandatory, albeit pleasant activities of the day, we will be not only healthier and slimmer, but also more beautiful. The big plus of bicycle weight loss is that we can drive all year round. In the summer, bike tours in the open air not only affect our body wonderfully, but also positively affect our psyche. Remember about breakfasts and regular consumption of smaller meals every 2-3 hours. Do not forget that regularity gives the best results! 


You can read also: Is stationary bike a proper way to do the training?