Spring Training Shaping Up for Summer
For many of us spring is our favorite time of year. That feeling of a new beginning, the weather warming up, and summer around the corner. Now would be the time to set you up to have the best summer ever.
No one’s seen you without a shirt on—in public, anyway— for the past several months or a year since the Covid pandemic started, and that’s probably just as well. Between holiday partying and the cold winter, and being restricted in your physical activities you haven’t had much incentive to keep your belly and weight in check. Until now you may not have had a chance to go to the gym.
Warm weather’s around the corner, having had your Covid vaccination, and you might even have a vacation to some tropical destination planned. In short, you’re ready to start training again, so when that shirt does come off it’s not so big that people mistake it for a bed spread.
You may be now stuck to a sedentary lifestyle and it may be a pain in the neck to start a regular workout. You may be doing a workout all a long but if you’ve been following the same patterns for too long, it’s likely the benefits you’re receiving from all of your efforts have significantly decreased and it have become stale and boring.
Not only has your body adjusted to the routine, but it’s likely you’ve also checked out mentally as well, meaning you’re not giving that workout as much “oomph” as you used to. That’s why spring cleaning isn’t just for your house — it’s a great idea for your fitness routine, too. By throwing out the old and embracing the new, you’ll kick-start your metabolism and reenergize your fitness passion.
Here are a few excellent strategies for doing just that.
- When it’s nice, get outside
Spring and summer are seasons dominated by unique group fitness events, many of which happen in the great outdoors. For example, now’s the perfect time if you’ve been wanting to participate in a color run. And if you’d like to substitute a day at the gym or at home with a workout outside, try some of these top calorie-burning activities.
- Add some new strength training into the mix
Many people fall into one of two camps: those who love to lift weights and those who prefer spending hours on the cardio machines. Mix it up and challenge you muscles groups.
Whichever camp you fall into, now might be the time to dip your toes into the other arena. If you’re new to weight training, start simply with squats, planks, and dumbbell rows before graduating to heavier weights and more complex routines. If you’re more of a lifter, start with 15 minutes on the elliptical and gradually increase your duration until you’re really pushing it every time. By trading time in one discipline for time in the other, you’ll not only shake things up but you’ll also complete a more rounded routine and you break the monotony.
- Change your intervals
While spring cleaning your workout routine can mean trying out entirely new activities, you don’t have to throw everything you love out the door. Instead, give a few new intervals a try. 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.
- Switch up the duration
Likewise, it can also be effective to play around with how often and for how long you’re working out. One week, go for two to three long workouts. The next, opt for short, intense sessions. The next, do something in-between. Experimenting in this way will keep your workouts from getting too predictable, and will constantly challenge your body in new ways.
- Try a different time
Always exercise in the afternoon? Get up with the early birds a few times this week and be amazed at all that you can get done before your first cup of coffee.
Alternatively, for morning workout aficionados, see for yourself how effective a post-work session at the gym can be for releasing all of that stress that’s built up over the day. Getting creative with your schedule will keep your workout out of the humdrum zone.
- Mix it up with intramural sports
An intramural sport or activity will force your muscles to move in new and interesting ways, distract you with mental challenges, and even help you make a few new friends. From the softball team at work to that new swing dancing league, embrace the challenge of an entirely novel activity.
7. Set a challenge with a race
You may enjoy running, swimming or biking on your own, but if your interest is waning, why not put all of that training to good use and enter a race? Join a group so as challenge you in improve you performance. You’ll uncover a new wealth of motivation when you know your morning jog will help you through that 10K or half marathon, and you’ll be extra likely to jump into your cold local pool for a training session when you know it’s for a charity triathlon. I had a fellow physician in our group Richard Neville who was diagnosed to have a non-hodgskin’s lymphoma cancer went into remission after chemotherapy. He took up swimming training, then joined compitetions. and eventually for several years now had won multiple championships in national competition in his age group. Not everyone could be a champion but there is always room of for improvement.
8. Give a few new classes a whirl
Likewise, most good gyms offer classes throughout the year, with new schedules released for each season. If you’ve always wanted to try that yoga, aerobic dancing or Zumba class, now might be the time. Fitness instructors are good at what they do, and you’ll find working out with friends motivating. What have you got to lose?
- Commit to a buddy or Group
If you’ve always been a lone wolf, spring is the perfect time to become a more social animal.
A workout buddy is a quick way to inject enthusiasm and accountability into your daily routine, while a group training class will keep that heart pumping via new and interesting means. Just try not to get a little sweat on when you’re surrounded by so many peppy and engaged classmates.
- Hire a personal trainer
When you’ve hit a rut, a fitness expert is really the best way to roll-out a workout makeover.
Not only will they have a much better idea of what’s possible, but they’ll also help you build variety into your workout so you shouldn’t need to give it an overhaul for quite some time. Plus, it’s harder to make last minute cancellations when you know you’ve got someone, you’re paying waiting for you.
11. Don’t forget importance of the healthy diet
- Eating lots of vegetables and fruit. This is one of the most important diet habits. …
- Choosing whole grain foods.
- Eating protein foods.
- Limiting highly and ultra-processed foods.
- Making water your drink of choice. Water supports health and promotes hydration without adding calories to the diet.
12. Caution
After a long, lazy winter, the key is to start up slow. “People should put their pride in the back seat and not go out and try to run 10 miles on the first day after a winter of little or no physical activity,” says Brian Crites, MD, head team doctor for more than 650 varsity athletes at the University of Maryland. “The ‘no pain, no gain’ mentality doesn’t work — you have to take it slow.” It would also would be prudent to consult your personal physician on what kind of exercises you may do if you have some underlaying medical issues.
