As we’re steadily approaching summer, it is important to acknowledge the adjustments we should consider applying to our current training routines.
For optimal performance and results, warmer weather calls for different training routines, compared to seasons with cooler temperatures. On top of that, warm weather tends to bring about more energy, excitement, and enthusiasm to everyone around, which may further triggers slightly more impatient and reckless behaviours, leading to preventable injuries. These injuries can be even more profound in the case of prolonged timeframes of inactivity, which are especially common during cold weather seasons. Therefore, it is important to be cautious when we resume physical activities, to avoid any unexpected inconveniences.
In this article we will share tips for resuming physical activity, along with training advice for both spring and summer seasons.
Resuming Physical Activity
It’s not about all-or-nothing
You don’t need to spend hours in a gym or endure any painful activities so as to improve your physical and emotional state. A little bit goes a long way.
Be kind to yourself
It has been scientifically proven that self-compassion and care enhance your chances of succeeding in any circumstances. So, don’t don’t focus too much on your current fitness level as it can demotivate you. Instead, reflect on your past unhealthy life patterns and use them as lessons for growth.
Manage your expectations
Both getting out and back in shape again are body transformations that happen throughout time, not instantaneously. Expecting too much, too fast only leads to disappointments. Rather than focusing on results, focus on consistency.
Below is and example of an adequate routine for resuming physical activity, as advised and medically reviewed by fitness professional Daniel Bubnis:
- Monday: 40 mins moderate-intensity cardio.
- Tuesday: Rest day.
- Wednesday: Fast walking for 10 mins. Then, complete the following circuits, with 1 min rest breaks for every set. Finish with a light stretching session.
- Circuit 1: 3 sets alternating 10 lunges for each leg, 10 push-ups, 10 sit-ups.
- Circuit 2: 3 sets alternating 10 chair-dips, 10 jumping jacks, 10 air squats.
- Thursday: Rest day.
- Friday: 30 mins bike ride, moderate-intensity jogging, or eqiv.
- Saturday: Rest day.
- Sunday: 40 mins run, jog, or long walk.
Spring Training Tips
Start off steadily and patiently
Whether it’s strength training, cardio, stretching, etc. you need to add experiences gradually, based on their level of intensity and safety levels. So start iff with lighter weights, shorter sets, and simpler exercises. Starting off with a simpler routine will keep you safe & motivated, while making you feel more accomplished in the long run.
Enjoy the outdoors
Warm seasons are dominated by unique outdoors sports events, like colour runs and treasure hunts. So why not trade a gym day for a workout outside, and enjoy some fresh air on the side!
Change your intervals
While spring may bring about initiatives to try out entirely new activities, you may want to resume with something you’re familiar with. As you go, to get to explore, you can switch more rapidly between cardio equipment, or simply choose a new course on your machine, perhaps the “Endurance” option rather than the “Hills,” or vice versa.
Summer Training Tips
Wear light-coloured clothes and SPF
Since darker clothing attracts more sunlight, that can make you feel overly hot. Sunscreen will protect your skin from dehydration and sunburn, diminishing the risk of skin cancer.
Exercise in the shade
If you’re going to workout outdoors, choose less exposed spots, like wooden tails, or the shade of a tree, etc.
Drink strategically
Remaining hydrated will take more than drinking a glass of water 15 minutes before your workout (which could even trigger stomach cramps). Instead, start boosting your fluid intake consistently, throughout the week, especially a day before working out. Be sure to avoid sugary, fizzy drinks, and too much caffeine as these can actually dehydrate you. Alongside water, consider adding teas, protein shakes, smoothies and fresh fruits & veggies juices, for additional nutritional benefits.
Prioritise HIIT Exercises
“Rather than measuring your training in minutes, give every minute your all.” Switch the slow-and-steady routine for a high-intensity interval training (HIIT). “This will get your heart pumping in about 30 minutes by alternating 20–30 seconds of all-out work with rest intervals.” An examples of such sessions would comprise of jumping jacks, mountain climbers, burpees, and sprints.
Stay safe!
“Some people get it into their head that they just have to keep going,” note professionals. And while it’s normal to want to push yourself, it’s just as important to know your limits & heat tolerance. Feelings of dizziness or nauseousness are clear signs you shouldn’t carry on, and are in no way just a regular sign of discomfort. Headaches, nausea, or confusion are indicators that you are at risk of a heart stroke.
Reference List
Fitbit (2018) 6 Tips to Make Working Out in Summer’s Heat and Humidity More Tolerable [online] available from https://blog.fitbit.com/summer-workouts/
Healthline (2021) How to Start Exercising: A Beginner’s Guide to Working Out [online] available from https://www.healthline.com/nutrition/how-to-start-exercising#1-week-sample-exercise-program
HelpGuide (2022) How to Start Exercising and Stick to It [online] available from https://www.helpguide.org/articles/healthy-living/how-to-start-exercising-and-stick-to-it.html
Precor (2022) 10 IDEAS FOR SPRING CLEANING YOUR WORKOUT ROUTINE [online] available from https://www.precor.com/en-us/resources/10-ideas-spring-cleaning-your-workout-routine
Youngpost (2018) How to balance exercise and nutrition to improve your fitness, health, and lifestyle [online] available from https://www.scmp.com/yp/discover/lifestyle/health-fitness/article/3055896/how-balance-exercise-and-nutrition-improve
