Summer often brings a multitude of social events, indulgent meals and, sometimes, a break from regular exercise routines. If you’ve attended weddings, enjoyed sumptuous breakfasts on vacation, and avoided workouts because of the heat, you’re definitely not alone.
Staying consistent with an exercise program during the summer can be a challenge. If you’re suffering from gym anxiety or just don’t know where to start, Chelsea Labadini, personal trainer and founder of Chelsea Labadini Online Coaching, offers her best tips for getting your fitness routine back on track after summer.
1. Stop procrastinating
Although it may seem obvious, the key to getting back into your exercise routine is to plan for it and commit to it. Stop waiting for the perfect time, whether it’s the start of the week or the kids going back to school, and get moving. Any exercise is better than none, and relying solely on motivation is a recipe for inconsistency.
Recognize the privilege of being able to exercise and move your body. Think about how much better you will feel afterwards. Maintaining your fitness is all about mindset and responsibility. If personal motivation is insufficient, consider exercising with a friend or booking classes in advance to increase your chances of showing up.
2. Pace yourself
Once you get it to the gym, it’s crucial to listen to your body and avoid overexertion. After a break from exercise, your strength and endurance will have decreased. When strength training, start with a comfortable weight and gradually increase it, making sure you maintain good form. Start with three full-body sessions per week, or if you’re more advanced and have the time, aim for four sessions.
Adequate rest between sessions is essential for muscle recovery. Remember, rest is an essential part of any fitness program.
3. Get back to basics
Before you jump into high-intensity interval training (HIIT), spend a month focusing on the basics. Strength training should precede HIIT, regardless of your fitness goals. It improves daily functional movements and builds a strong foundation, reducing the risk of injuries related to cardio or HIIT workouts.
Leave your ego at the door and focus on compound exercises such as squats, push-ups, lunges, deadlifts and rows. These exercises work multiple muscle groups simultaneously, providing a well-rounded workout.
4. Prepare for DOMS
Delayed onset muscle soreness (DOMS) is common after resuming exercise, usually occurring 12 to 24 hours after training. You may experience stiffness, pain, and tenderness due to micro-tears in the muscle fibers.
To alleviate DOMS, keep moving and avoid prolonged periods of inactivity, which can exacerbate discomfort. Take a few days off from the gym, but continue walking, stretching, and using a foam roller to relieve muscle tension.
5. Stock up
Nutrition plays a central role in your exercise routine. Consume carbs and protein during your training window – ideally, protein post-workout and carbs pre-workout. If you prefer morning workouts and can’t eat beforehand, make sure to consume those carbs afterward.
Carbohydrates provide the energy needed for exercise, while proteins are essential for muscle repair and growth. A favorite pre-workout snack is oatmeal or porridge with berries and a touch of peanut butter. After your workout, increase your protein intake. Opt for protein bars with at least 20g of protein, as marketing can be misleading.
In summary, choose activities that you enjoy and can maintain consistently. Stick to the same program or schedule for a month, gradually increasing the weights, repetitions, or intensity each week. Enjoy the benefits of exercise and strength training. You’ll be back to your fitness routine in no time.
LEARN MORE: From DOMS to Salty Sweat: What Your Body Is Trying to Tell You Before and After Workout
