Summer often brings a flurry of social events, indulgent meals, and, sometimes, a hiatus from regular exercise routines. If you’ve found yourself attending weddings, enjoying lavish breakfasts on vacation, and avoiding workouts due to the heat, you’re certainly not alone.
Staying consistent with an exercise regimen during summer can be challenging. If you’re struggling with gym anxiety or simply unsure where to start again, Chelsea Labadini, Personal Trainer and Founder of Chelsea Labadini’s Online Coaching, offers her top tips for reestablishing your fitness routine post-summer.
1. Stop Procrastinating
While it may sound obvious, the key to restarting your exercise routine is to schedule and commit to it. Stop waiting for the perfect moment—whether it’s the start of the week or the kids returning to school—and just 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. Consider how much better you will feel afterwards. Maintaining your fitness is about mindset and accountability. If self-motivation is insufficient, consider exercising with a friend or booking classes in advance to increase your likelihood of showing up.
2. Pace Yourself
Once you’ve made it to the gym, it’s crucial to listen to your body and avoid overexertion. After a break from exercise, your strength and stamina will have diminished. When weight training, begin with a comfortable weight and gradually increase it, ensuring 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 a critical component of any fitness regimen.
3. Get Back to Basics
Before diving into high-intensity interval training (HIIT), spend a month focusing on the basics. Strength training should precede HIIT, regardless of your fitness goals. It enhances everyday functional movements and builds a strong foundation, reducing the risk of injury from cardio or HIIT workouts.
Leave your ego at the door and concentrate on compound exercises such as squats, push-ups, lunges, deadlifts, and rows. These exercises engage multiple muscle groups simultaneously, providing a comprehensive workout.
4. Prepare for DOMS
Delayed onset muscle soreness (DOMS) is common after resuming exercise, typically occurring 12-24 hours post-workout. You may experience stiffness, soreness, and tenderness due to micro-tears in muscle fibres.
To alleviate DOMS, keep moving and avoid prolonged periods of inactivity, which can exacerbate discomfort. Take a couple of days off from the gym, but continue walking, stretching, and using a foam roller to ease muscle tightness.
5. Fuel Yourself
Nutrition plays a pivotal role in your exercise routine. Consume carbohydrates and protein within your training window—ideally, protein post-workout and carbohydrates pre-workout. If you prefer morning workouts and can’t eat beforehand, ensure you get those carbs in afterwards.
Carbohydrates provide the energy needed for exercise, while protein is vital for muscle repair and growth. A favourite pre-workout snack is overnight oats 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 you enjoy and can consistently maintain. Stick with the same program or schedule for a month, gradually increasing the weights, reps, or intensity each week. Embrace the benefits of movement and strength training. You’ll be back in your fitness routine in no time.
READ MORE: From DOMS to Salty Sweat: What Your Body Is Trying To Tell You Pre + Post-Workout
