Exercising during a heat wave isn't much fun. Training and nutritionist David Weiner reveals 6 essential steps to creating the perfect summer workout routine to ensure you stay on track with your goals.
As the weather gets hotter, it can be difficult to stick to an exercise regimen. Sometimes, the last thing you want to do in hot weather is exercise.
But exercising during the summer months doesn't have to be a chore.
The last thing you want to do in hot weather is exercise
Creating a workout routine that works for you during the summer months is key to success, helping you stick to your training and achieve your goals, whatever they may be.
Your exercise schedule is especially important, to make sure it fits into your life. Here are 6 simple steps that can help you create the perfect workout routine during the summer:
#1 Break your workout into smaller parts
Exercising for an hour (or more) can become very exhausting, both mentally and physically. So, if you're finding it difficult to complete an hour-long workout session, try breaking it up into 15-minute segments.
Small HIIT workouts or small intense workouts can be beneficial for a large number of people, especially those who do not have a lot of time to spend working out.
Try breaking it up into 15-minute segments
One of the advantages of Micro HIIT is that you can change your training methods by participating in short bouts of exercise that can be done throughout the day, i.e. first thing in the morning, on your lunch break, or even when you are waiting for the kettle to boil, or lunch/dinner To cook.
#2 Don't compare yourself to anyone else
It's easy to watch someone else do the same exercises as you and compare yourself to them. Even if someone can do more reps than you, use a higher weight, or make it seem much easier, don't get discouraged.
At some point, everyone has to start from the beginning, just make sure you're focused on your personal fitness goal and aren't getting too ahead of yourself.
Take your larger goal and break it down into smaller goals
#3 Set goals and give yourself rewards
Setting goals is a great way to ensure you stay motivated and on track. To maximize your success, take your larger goal and break it down into smaller goals so you can celebrate your successes more often.
Allowing yourself small rewards for completing more difficult workouts or sticking to your goals is also a good way to motivate yourself to work out and stay consistent.
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#4 Make it varied
One of the easiest ways to lose motivation is to allow your workouts to become boring or monotonous.
Investing in a cost-effective fitness app e.g Freeletics It will ensure that your exercise schedule includes variety, keeping your body guessing for best results.
Commit to exercising at the times you have planned
Freeletics also recently introduced a mindset program aimed at helping users create lasting, positive habits in all areas of their lifestyles, helping with your motivation, sleep, and ability to deal with stress.
#5 Make a schedule and stick to it
Creating a fitness plan at the beginning of each week and sticking to exercising at the times you have planned can help you feel motivated and ensure you are exercising regularly.
If you have to miss a workout for some reason, don't get discouraged. You just have to make a real effort to get back on track and stick to the plan you set for yourself.
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#6 Allow time to recover
Recovery is often overlooked, and is key to any exercise routine. You don't or shouldn't exercise every day, as this will lead to fatigue and, in some more serious cases, injury.
I recommend getting at least two rest days a week
Getting into any new exercise routine too intensely can make you give up faster. Allowing yourself time to rest and recover will really be the difference in whether you stick with your exercise regimen or not.
As a general rule, I recommend getting at least two rest days per week. This gives your muscles time to repair themselves, which not only gets you ready for your next workout, but also results in long-term muscle strength.
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