7 activities that will get you into top shape

Choose an activity and enjoy training and results.

raftging center drina tara, rafting tara, outdoor activities, rafting

Many activities can help you feel and look better. From outdoor sports to fitness training, there are many ways to improve your fitness, strength, and body shape. What are the sports that activate large muscle groups? What activity should you do that burns calories quickly and is also healthy, safe, and recommended?

In this text, we will focus on 7 activities that will get your body into top shape, from rafting to yoga.


Rafting is a great sport for those wanting to feel like they are embarking on a real adventure. Aside from having fun, rafting is great for conditioning and strength training. According to statistics, one hour of rafting can burn up to 500 calories.

In addition to improving heart rate, rafting also contributes to increased strength, flexibility, and coordination, especially in the muscles of the arms, torso, and legs.

Rafting also helps develop teamwork and communication, as each member of the crew must work together to successfully overcome the obstacles on the river. This activity also helps to increase self-confidence and provoke feelings of excitement and increased adrenaline.


Swimming is a sport that can be done in any season and is ideal for all ages. Besides being great for getting in shape, swimming also reduces stress and helps improve overall health. According to research, regular swimming can reduce the risk of heart disease by 50%.

Swimming is an ideal activity for everyone, regardless of age or level of physical fitness. It is a very rewarding activity that provides many benefits for your conditioning, body silhouette, and overall health. It burns between 300 and 600 calories in an hour, depending on how many kilograms the person has and which style they swim in.

swimming, girl swimming in sea or lake


Running is one of the simplest and most efficient ways to burn calories and improve shape. It is a sport that can be done anywhere and at any time of day. According to statistics, running for 30 minutes a day can burn around 250 calories. Running has many benefits for your health and shape, and can be adapted to different goals and levels of fitness.

Running is an exceptional cardiovascular activity that helps with weight loss and getting better muscle tone. In addition, running also contributes to improved strength, flexibility, and coordination. Running helps work the muscles of the legs and torso, as well as the muscles of the arms and shoulders. It is a very complex activity that requires the work of different muscle groups, allowing for the development of overall body strength.

Running also has a positive effect on your mental and emotional health. Running in the fresh air, in nature, helps reduce stress and improve mood. If you want to get into shape quickly, running can be an extremely beneficial activity. On average, running regularly 3-4 times a week, in combination with a proper diet, can lead to significant improvement in shape within 3-6 months.

outdoor activities, running

Mountain bike

Mountain biking or MTB is a sport that can be done outdoors on forest and mountain trails and is ideal for improving conditioning and strength. It is also one of the most fun forms of transport. In addition, cycling is a great way to burn calories and reduce the percentage of body fat in the body. Research has shown that one hour of cycling can burn around 600 calories.

Cycling is also an exceptional activity for those wanting to explore the surrounding area and enjoy beautiful landscapes. Riding a bike through the mountains and hills or next to rivers offers a unique experience that cannot be obtained in any other way.

outdoor aktivnosti, mountain bike


Snowboarding is a winter sport with the goal of having fun and is ideal for those who want to recreate on the snow and get their body into top shape. According to research, one hour of snowboarding can burn around 500 calories. This exciting activity can provide many benefits for your health and fitness.

Snowboarding is a very complex activity that requires the work of different muscle groups, allowing the development of overall body strength. It activates the work of leg and trunk muscles as well as arm and shoulder muscles, and quick reflexes and a sense of balance are also needed.

In addition, it also has a positive effect on your mental and emotional health. Mastering the skills of a board in the fresh air and nature helps to reduce stress and improve mood. In addition, skiing also helps to improve sleep quality and increases energy. In short, this is an exceptional activity that provides many benefits for your health and fitness.



Yoga is a beneficial holistic approach to health that provides improved flexibility, strength, and fitness. In addition, yoga will help you get rid of stress and improve your overall health. Yoga also has a positive effect on the cardiovascular and respiratory systems and improves the elasticity of the body and muscle strength. According to statistics, one hour of yoga can burn around 200 calories.

However, yoga is much more than physical exercise. It is a method that helps improve mental and emotional health, through the practice of special breathing techniques and meditation. Yoga also contributes to improved sleep quality, increased energy and concentration, and reduced symptoms of depression and anxiety.

Fitness training (cardio and strength training)

Fitness training (cardio and strength training) is a combination of cardio exercises and strength training that helps improve fitness, muscle mass, and body appearance. Cardio training helps burn calories and improve cardiovascular health, while strength training consists of exercises that use body weight or exercise equipment, such as lifting weights or using elastic bands, which helps improve muscle strength and body appearance.

According to statistics, one hour of fitness training (a combination of cardio training and strength exercises) can burn around 600-800 calories. However, this varies depending on the intensity of the training, the weight of the exercises performed, and the individual characteristics of the person.

fitness, cardio

Each of these activities has its advantages and each can provide many benefits for your body and health, but we advise that you consult a professional before choosing the type of recreation. Physical activities carry certain risks and are not intended for people with special medical conditions.

Rafting, swimming, running, mountain biking, snowboarding, yoga, and fitness training – are all great ways to burn calories, improve fitness and strength, and reduce stress. Choose the one that suits you best and enjoy both the process of training and the results. And if you've opted for rafting, contact our Drina Tara Rafting Center and do something positive for your health.

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