Exercising during a heat wave is no fun. Exercise and nutrition specialist David Wiener reveals 6 key steps for creating an ideal summer workout routine to ensure you stay on track towards your goals
As the weather warms, it can be difficult to stick to an exercise regimen. Sometimes the last thing you want to do in hot weather is exercising.
But exercising in the summer months doesn’t have to be a chore.
the last thing you want to do in hot weather is exercise
Creating an exercise regimen that works for you during the summer months is the key to success, helping you commit to your workout and achieve your goals, whatever they may be.
An exercise schedule that is unique to you is especially important, to make sure it fits into your life. Here are 6 simple steps that can help you create an ideal workout routine during the summer:
#1 Break your training into smaller pieces
Doing an hour (or more) workout can get seriously exhausting, both mentally and physically. So, if you find it difficult to complete an hour-long sweat session, try breaking it down into 15-minute chunks.
Micro HIIT or mini-bursts of high-intensity exercise can be beneficial for a large number of people, especially those who don’t have much time to exercise.
try breaking it down into 15 minute chunks
One of the benefits of Micro HIIT is that you can change your training methods by participating in shorter exercises that can be done throughout the day i.e. early in the morning, during your lunch break or even when you are waiting for the kettle to boil, or lunch/dinner to cook.
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#2 Don’t compare yourself to anyone else
It’s easy to see someone else doing the exact same exercises you are and comparing yourself to them. Even if someone can do more reps than you, use a higher weight, or just make it look so much easier, don’t be discouraged.
At some point, everyone has to start at the beginning, just make sure you’re focused on your own personal fitness goal and not getting ahead of yourself.
take your bigger goal and break it down into smaller, mini goals
#3 Set goals and reward yourself
Setting goals is a great way to ensure you stay motivated and on track. For maximum success, take your bigger goal and break it down into smaller, mini-goals so you can celebrate your successes often.
Giving yourself small rewards for completing harder workouts or sticking to your goals is also a good way to motivate yourself to train and be consistent.
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#4 Keep it varied
One of the easiest ways to lose motivation is to let your workouts get boring or monotonous.
Investing in a cost-effective fitness app like Freeletics ensures that your workout schedule is varied, keeping your body guessing for optimal results.
commit to training at the times you have scheduled
Freeletics also recently introduced a mindset program that aims to help users create lasting and positive habits in all areas of their lifestyle, contributing to your motivation, sleep and ability to cope with stress.
#5 Make a schedule and stick to it
Creating a fitness plan at the beginning of each week and committing to exercise at the scheduled times can help you feel more motivated and ensure that you exercise regularly.
If for some reason you have to miss a workout, don’t feel discouraged. Just do your best to get back on track and stick to the plan you’ve set for yourself.
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#6 Give time to recover
Often overlooked, recovery is key in any workout routine. You don’t have to or shouldn’t exercise every day, this leads to burnout and in some more serious cases to injuries.
I would recommend having at least two rest days in a week
If you start a new exercise routine too intensely, you can give up much more quickly. Giving yourself time to rest and recover will really make all the difference in whether you stick to an exercise regimen or not.
As a rule of thumb, I would recommend having at least two rest days in a week. This gives your muscles time to repair themselves, which not only ensures you are ready for your next workout, but also stronger muscles in the long run.