How to enjoy summer and keep your fitness routine on track – The Portugal News

Worried
it’s going to derail everything? Fear not: you really don’t have to choose
between enjoying summer time and staying committed in order to your health and fitness goals.

It’s OK
to relax a little

If fitness is how you take care of your mental and physical health, it’s understandable to
want in order to keep a routine. But easing up a bit so you can enjoy the weather and
socialising is absolutely allowed.

“You have
to live your life, ” agrees Tunde, a London-based personal trainer. “As long as
you stay consistent, you’ll be good. ”

Think about
summer in terms of “maintaining whatever goal you’re looking to achieve”, he
suggests, rather than thinking you must always be seeing progress. “And ignore
the scales, ” he adds. “Focus on what you are doing instead. ”

Plan
ahead

With a bit
associated with prep, a person won’t need to worry when the colleague indicates after-work drinks or
friends organise all-day picnics.

“Spend 10
minutes on Sunday evening planning your workouts into your diary, ” suggests
George Goldsmith-Cottrell (they/them), a personal instructor and online fitness
coach.

“Think
carefully and realistically about where you might need to schedule rest. Are
you likely to get up to do a 6am spin class the morning after your best friend’s
birthday BBQ? ”

“Studies
suggest you are usually more likely to achieve your goals by writing them down. So ,
make weekly workout scheduling the goal. This will give a person a nice dopamine hit
when you’ve completed your own workout and you can tick it off your to-do list. ”

Tunde says
early morning workouts are a good bet – that way you’ll end up being beating the heat and
freeing up evenings.


Train
smarter

The actually
good news? Doing less exercises – plus training for shorter bursts – doesn’t mean
you’re falling short.

“You do not
possess to be in the gym for a hour every night to get an effective workout: 30
minutes or even 15 is still plenty of time to release some feel-good hormones,
break a sweat and get those muscles engaged, ” says Goldsmith-Cottrell. “An easy
way to do this is to take your own existing exercises and condense them into a
circuit format. Perform all the particular exercises back-to-back and rest at the end. ”

Tunde
agrees it’s about training smart. “If someone’s cutting down in order to two times the
week – which is completely fine, people shouldn’t feel bad regarding that – think
about sticking to compound exercises, ” this individual suggests. “These are workouts that
require more than one or even two muscle groups to work at the same time. So stuff
like squats with the bar or dumbbells, deadlifts. ”

This is
regarding squeezing more out of your period and means you can get a lot more of a full-body
exercise from each session. And from the PT’s perspective, Tunde states it makes
more sense in order to think about strength training “rather than jogging for hours. A
lot of individuals tend to start jogging for hours to maintain over summer season. ”

Try some
sprint sessions

Tunde’s top
tip for cardio and getting that pulse rate right up? Sprint intervals – a great
high-intensity option that’ll boost your stamina and metabolic rate (plus
you’ll sense pretty awesome after). “So, 20 moments of weights and compound
exercises incorporating the whole body, and then regarding 15 minutes associated with sprints,
that will be more than fine over summer, ” says Tunde.

You can carry out
these upon the treadmill or outdoors in the local park. How far you run plus the
speed will depend on your individual fitness, but Tunde indicates aiming to
sprint with regard to about 15-20 seconds with a 45-second rest between time periods.


Stay
hydrated

It’s so easy
to obtain dehydrated over summer. As Goldsmith-Cottrell points out, this can zap
our energy regarding workouts.

“Say you
went for beverages after work. You wake up the next day not really feeling too hungover
[and] plan to hit the gym that evening. Come midday, you realise you haven’t
drunk water. You have a glass or two to make up for this, [but] come 3pm, you are
feeling worse for wear. Last night’s drinks and today’s lack of hydration’s
catching up with you, ” they say – explaining exactly how dehydration may have knock-on
effects. “It gets in order to 5pm plus you skip the fitness center because you are too exhausted. ”

Although
skipping workouts is fine, Goldsmith-Cottrell adds, it is about being aware of
the role hydration can play: “Had you consumed a healthy dose of H2O and
provided your body along with the energy to do its basic functions, the particular outcome for
the day could have been very different. ”

Exercise
with other people

“Make
exercise a sociable event, ” suggests Goldsmith-Cottrell. “Try something new plus
fun with your friends. It could be aerial yoga, climbing, dancing or karate.
You never know, a person might uncover a secret hidden talent and find something you
want to continue for life! ”

Look at
local classes and PT classes too – there might even be summer deals. Tunde
says working out with like-minded individuals can become a real boost, and if you are
unsure just how to build a workout routine, a few periods with a PT could function
wonders.

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