Fitness for the Summer Season

Cool sports for hot days.

Tracey Middlekauff

Summer’s here and the time is right for getting out of doors and into shape. “Exercise has to be fun — not just work,” says Grace De Simone, national fitness expert for Gold’s Gym. First, prepare your body. “You want to be in shape to perform at your best and lower your risk of injury,” De Simone says. So get into the habit of exercising and stretching to make sure your body is up for a new physical activity. Read on to find the sport that’s perfect for you.

Serve It Up on the Sand
Want a great set of gams? Think Gabrielle Reese and beach volleyball. Thanks to the lateral movements and quick bursts of speed, this cardio-intensive sport also delivers a serious core muscle workout to sculpt your quads, calves and glutes. “Beach volleyball is a combination of strength and quickness,” says Danalee Bragado, a pro-level coach and owner of the Aloha Ball Club in California. Run on the beach to get your “sand legs” and do circuit weight training. Then get a ball; many beaches already have nets set up. Look online for a beach volleyball club in your area.
Calories burned per hour: 480

Make Some Waves

“It’s much more fun to be skiing than to be in a gym,” says Lisa St. John, former world champion and competition director for USA Waterski. Not to mention that water-skiing looks really, really cool. Locate a qualified instructor near you through USA Water Ski. Lessons will last around half an hour; expect to stay up on the water for eight or nine minutes at a stretch. “It’s very physically demanding,” says St. John. “It uses every muscle group, and it’s cardio-intensive.” De Simone recommends prepping by doing wall sits — lean your upper back against the wall and slide down until your thighs are parallel to the floor. For more intensity, hold a medicine ball out in front of you.
Calories burned per hour: 360

Rule the Court
All you need for the civilized sport of badminton is a net, a couple of rackets, a shuttlecock (also known as a birdie) and a partner. “Badminton is much easier to start playing than tennis, so you can have more fun early on,” says Martin McGrogan, women’s badminton coach at Irvine Valley Community College in California. You set the aerobic intensity — anything from slow volleying to a lightning-fast exchange. Along with the cardio benefits, De Simone says badminton will help “stimulate your ability to react quickly.” Check out the Web site usabadminton.org to find local classes.
Calories burned per hour: 300

Take the Plunge
Quit lounging poolside — dive in and swim! “It doesn’t matter how ugly or beautiful your stroke is; you’ll get a cardiovascular workout,” says Kay Smiley, specialty consultant for aquatics and scuba for YMCA of the USA. “And if you do perfect your stroke, you’ll get the breathing down better.” Anyone can sign up for swim lessons at the Y or visit the community pool. (Just make sure the instructor is also certified as a lifeguard.) Start with three 20-minute sessions weekly, adding two to four lengths each time, says Smiley. Swimming is great for overall tone and, depending on the stroke, will also work your lats, pecs and/or delts.
Calories burned per hour: 360 to 660, depending on stroke and pace

Power Up With Paddling
Water, a lovely view and a canoe all add up to a great workout where you control the intensity. “Start with nice, calm, protected water,” suggests John Edwards, executive director of the United States Canoe Association (USCA). “Shallow water is good because you can stand up if you tip over.” You can find an instructor who is familiar with proper safety procedure through the USCA or the American Canoe Association. Even at a leisurely pace, canoeing will work your lats, upper body, shoulders and core muscles, according to De Simone. The downside? If you get serious, you’re going to have to buy a boat — which can run anywhere from $500 to $3,000 — and outfit your vehicle to tow the thing.
Calories burned per hour: 300 to 420, depending on intensity

Hit a Homer
Joining an amateur softball team is a great way to make friends. But ask yourself: “Am I competitive, or do I just want to have a good time and hang out?” says Glenn Moore, women’s softball coach at Baylor University in Waco, Texas. Then honestly assess your fitness level to choose the right league. On the field, the squatted and semi-squatted fielding positions are great for the hamstrings, quads and core abdominals. (Note that you’ll want to strengthen your back to avoid injury.) For the serious softballer, Moore recommends water activities to get you in prime condition, such as a water aerobics class or (with supervision) moving laterally in fielding positions in neck-deep water.
Calories burned per hour: 300

Get a Green Thumb
Believe it or not, gardening not only helps you get in touch with Mother Nature — it helps you stay fit, too. All that digging, weed-pulling, squatting and reaching will burn a bunch of calories! But be careful not to hurt yourself, especially your back, warns De Simone. To build strength, do some Pilates plank exercises. (Click here for an example.) Other suggestions to get into good shape to garden: upper-body twists, wall push-ups and squats. Remember to do a series of stretches before and after gardening and to protect your knees with a kneeling pad.
Calories burned per hour: 300

Enjoy Some High-Flying Fun
Time to test that endurance with Ultimate Frisbee! Most fast-paced games last between 70 to 90 minutes and work the legs, core muscles and arms. Think of it as “a combination of football and soccer in terms of field space, passing, scoring and running,” says Michael Degnan, spokesperson for the Ultimate Players Association, the sport’s national governing body. Many cities offer summer leagues captained by seasoned players, and Degnan says beginners are always welcome; it may boost your social life as well as your body! “Ultimate Frisbee is a great way to meet people,” Degnan says. “Everybody is happy to be there.”
Calories burned per hour: 480 to 600