Now that the hot weather is here you might be finding it hard to get moving. Without the right motivation, working out in the heat can be a bit of a challenge. This is a shame, however, because it’s a good time of year to take your workout outside and get in touch with nature. Perhaps you are simply getting tired of the same old workout routine and you need to shake things up a bit. With a few new activities and a change of scenery you might just find the motivation you need. You could even reevaluate your fitness goals to help you monitor your progress. Here are a few ways you can shake up your routine this summer.
Take it outside
There are many benefits of an outdoor workout. You’ll get help from the elements and learn to train in different conditions. It’s also much more enjoyable as you can appreciate a bit of scenery. You could try looking for a new place to work out such as in a different park or along a stretch of river or a lake. Spending time outdoors and getting in touch with nature is very beneficial for your mental well-being. It helps to improve your mood and relieve stress, making exercising outdoors very motivating.
Change the time of day
Now that the weather is starting to get hotter at certain times of day, perhaps you could adjust your workout routine accordingly. It’s sunnier earlier so you could consider doing exercise first thing in the morning. This can be a great way to set up for the day as part of a healthy morning routine. Alternatively, you could consider working out in the evenings. If you’re not feeling motivated to go to the gym, or out to do sport, it could be the time of the day that’s the problem. Find the schedule that best suits you.
Try a new activity
It might not be the location or the time that’s the reason for your lack of motivation, it could simply be the activity itself. Why not try something completely different? Get out of your comfort zone and have a go at various activities so you can find the right one for you. This could be much more motivating, for the novelty factor alone. There are plenty of activities to choose from. You could try yoga, dance classes, martial arts, and many more.
Follow a set program
Another good way to stick to your routine is to follow a set program. Check out Lisa Hubbard’s program with Openfit, for example. It’s a three-week pilates program designed for newbies, so it’s a great place to start. Alternatively, you could try following a program at the gym, online, or even designing your own routine.
Speak to a trainer
Speak to a personal trainer and have them organize a fitness program for you. This way you’ll get some professional insights and ensure you’re moving in the right direction. The advantages of working with a personal trainer is that you’ll get a program that’s completely tailored to your body and goals. If you’re willing to spend the money it could be a good investment, as they’ll help you stick to your routine.
Write down your goals
Whether you work with a trainer or not, it’s a good idea to make a note of specific goals you want to achieve. You could try using the SMART goals model which states that goals should be specific, measurable, achievable, relevant, and time bound. If you set yourself specific goals, avoid basing this on your weight. It’s better to go for reps or weight achieved, distance, or personal best times, for instance. The reason for this is that your weight can fluctuate and isn’t always a reflection or your fitness level or even size.
Get a new wearable
Invest in one of the best fitness trackers in 2021 to help you track your progress and this will be very motivating. You can program these to your specific goals and preferences and receive notifications and alerts. Many wearables can also be synced with an app which may or may not have a social aspect as well. You can share your progress with friends and give each other the encouragement you need.
Increase weight for strength training
If you are into strength training specifically, you could try increasing the weight and reducing the number of reps. This is a way to build strength and make progress in a different way. Here is a complete guide to increasing weight for strength training. You can mix things up a bit by changing the number of reps in relation to weight on different days, for example. Speak to a trainer in your gym for more advice.
Change your focus
Perhaps it’s time to focus on new goals altogether. You may have been doing the same workout routine for a while and it could be time to find new ways to benefit from exercise. You could concentrate on working on your stamina, for example. Why not take the leap and finally sign up for that half marathon? This way you’ll have something new to work towards and this can be very motivating. You can also raise money for a good cause.
Up the intensity
You could change certain details in your workout such as the level of intensity. Working out in short bursts in circuit or interval training can be very beneficial. In a short time, you’ll burn a lot of calories and really sweat. You could try a HIIT class, for example. Check out this beginner’s guide to HIIT training. Why not add workouts of a mix of intensities to your routine? This will help you shake things up a bit as not every day will be the same.
Block your training
If you are going to organize your training into different areas you could plan a schedule in blocks. For example, one block could focus on cardio and another on strength training. This will allow you to recover between blocks before you repeat the same type of exercise. It could also help to prevent sports-related injuries. Set specific goals and programs for each block individually. This will help you get a more complete workout and you can follow a stricter routine.
Introduce nutrition
Another way to enhance your workout is with nutrition. Be mindful of what you’re eating and try to stick to nutritious, whole foods rather than processed. What you eat before and after exercising can also have an impact on your performance. There are certain foods that will give you energy during your workout and that will help you recover afterward. Here is a guide to pre and post-workout nutrition to help you create a diet plan.
Workout with friends
If you’re getting bored of exercising on your own, why not get a workout buddy? There are plenty of fun activities you can enjoy together in the summer. Perhaps one of your friends has been trying to get you to go to a new fitness class that you’ve been a bit reluctant to try. It’s time to get out of your comfort zone and give something new a go. If not, you could always look for a workout buddy at the gym, at fitness class, or even online. You can share your progress and help motivate each other.
Try new relaxation techniques
Recovery is an essential part of any workout and if you don’t do this properly you could end up a little sore and unmotivated. If your latest workout is taking its toll you may need to introduce some new relaxation techniques into your routine. You could try out new stretches or yoga. Another effective way to relax is with self-massage or acupressure. You could invest in tools to use at home such as a massage roller, acupressure ball, or mat. These help to stimulate blood flow and relieve tension and inflammation. Here are a few more tips on how to relax and recover after a workout.
Don’t overdo it!
It’s important to go easy on yourself and remember not to overdo it. It’s hard to get motivated if you tire yourself out too much. If you push yourself too hard you could also experience muscle pain, fatigue, headaches, and joint pain. This it’s why it’s often a good idea to consult a trainer to ensure you’re doing the right workouts according to your fitness level, health, and lifestyle. Another to make sure is that you get plenty of rest. Get into the habit of a healthy sleep routine and this will give you more energy during your workouts.
Summer is as good a time of year as any to get back into fitness. If you’re getting tired of your current workouts it’s definitely worth trying something new. This is one of the most effective ways to get the motivation you need and boost your self-esteem. Shake up your fitness routine and have fun getting active outdoors in the sunny weather.
