Get Your Body Ready For Summer With These Tips

Getting in shape for summer workouts requires a mix of training, staying hydrated, and enjoying outdoor activities to build a healthy and fit body that’s ready for warmer weather.

Here are five tips to help you get ready for summer fitness:

1. Mix Up Your Training Routine. When you go to the gym, focus on strength training sessions that include compound exercises like squats, deadlifts, presses, and rows. These types of exercises help build muscle and overall strength. A great complement to strength workouts is high-intensity interval training (HIIT) finishers. HIIT sessions work to improve cardiovascular fitness in a short amount of time. You can finish your workout each day with a Tabata-style HIIT workout that only takes four minutes, consisting of alternating 20 seconds of work and 10 seconds of rest.Outside the gym, hop on a trail (on foot or bike) to get in some low-impact, low-intensity activity. Trail hiking, running, and cycling are great for cardiovascular strength and getting out in the sunshine will increase your levels of Vitamin D.
2. Incorporate Recovery Training. Remember to prioritize recovery as much as your hard work. Engaging in activities like yoga, Pilates, and dynamic stretching can help maintain healthy joints and muscles by allowing them to move through a full range of motion. Another advantage of recovery training is improved performance in your strength and cardio workouts later in the week!
3. Emphasize Core Strength. Having a strong core is essential for building and maintaining a strong body. Incorporating exercises like planks and medicine ball exercises such as Russian twists or slams in between major lifts can serve as effective active recovery techniques. Since the core is engaged in almost every exercise, giving it some extra focus in each workout can help enhance its strength.

 

 

4. Stay Hydrated. As the weather gets warmer, you will lose water more quickly than during cooler temperatures. Make sure to drink water throughout the day, not just during your workouts. A good starting point for most people is to drink half their weight in ounces of water. If the weather is hot or your workouts are long, be sure to drink more. Electrolytes also help maintain hydration during sweaty workouts, so consider mixing in an electrolyte beverage like sports drinks or coconut water with your regular water.
5. Enjoy Seasonal Foods. Fresh fruits and vegetables can help keep you hydrated as the weather gets warmer. Visit your local farmer’s market to find the most nutritious foods that are in season and use them in salads and smoothies for lighter meal options. Adding protein to each meal along with fresh produce will create balanced meals that can help with workout recovery without making you feel too full.

Combining these tips will help you be better prepared for your summer workouts: stay consistent, listen to your body, and make hydration a priority.