ML Coaching
Summer, sun, good mood and vacation - that's the time for ice cream, barbecues, outdoor pools and other outdoor activities. So it's not always easy to find motivation for training at the gym?
You're not alone! As temperatures rise, fewer and fewer people go to the gym. The summer slump, and the dip in fitness motivation that comes with it, is a phenomenon that happens every year.
Do you also find it hard to drag yourself to the gym? In this post, I'll show you 6 tips for keeping up your training with outdoor sport even in the summer heat, without overloading your body, and how to minimize any drop in performance.
Tip 1: Adjust your workout: move your training outdoors!
Not in the mood for the gym, but you don't want to skip your training despite the heat? If you have the energy to train but lack the motivation to go to the gym, you can simply move your training outdoors. Because you don't necessarily need to go to the gym to train properly!
Add some variety to your training routine by including a few outdoor exercises in your training plan, cycling, or going swimming.
Moving your training outdoors also comes with health benefits: the variety, the birdsong, the sun and the wind aren't just good for your mind. The fresh air you breathe in while exercising outside also has an energizing effect. Oxygen boosts your brain's performance on one hand, and activates your body's cell repair on the other. So get out there! ;-)
Tip 2: Find yourself a training partner for your outdoor training
Get mental support from a training partner. Training together isn't just more fun - by arranging to sweat together and keeping each other accountable, you raise the stakes for not just skipping your training.
I'd be happy to show you the best outdoor exercises in 1:1 personal training or online personal training, and take you to the next level. Effective full-body training is possible without equipment too!
As your personal fitness coach, I'll guide you through the summer and beyond, build you up mentally and keep you motivated. Through my experience as an NLP life coach, I know exactly how to inspire you and pull you out of a motivational slump. With mentoring, I can help you achieve lasting progress without the yo-yo effect!
Tip 3: Move your outdoor training to the early morning, before it gets hot
If you're training outside rather than in an air-conditioned gym, I recommend adjusting your training time to avoid the heat. Avoid the midday sun and train instead in the early hours of the day, while temperatures are still pleasant.
If you're not a morning person, evening works too. Once temperatures start cooling back down, that's a good time for a workout. And a good night's sleep afterward is guaranteed!
Tip 4: Drink enough water during your training
Physical exertion combined with extra heat during outdoor training draws more water and energy from your body than training at normal temperatures. It's important to keep supplying your body with fluids constantly, including during your training.
Make sure to drink enough throughout the day (unsweetened, ideally water!), so that you never even get to the point of feeling thirsty. Because thirst is a warning signal from your body. Your body is already lacking fluids by then! Don't let it get that far, and drink regularly throughout the whole day.
What matters is that you pay attention to your body's signals and don't overload it. Otherwise you risk circulation problems, heatstroke, and become more susceptible to infections.
Your drinks shouldn't be too cold, but ideally room temperature. Even though a cold drink is of course especially tempting in the summer heat, it's better if the temperature of your drink is similar to that of your body. That way your body has to work less to balance out the temperature difference through extra sweating.
If you're not feeling quite up to it because the heat alone is already pushing you to your limit, I recommend skipping your training that day, or training at a very low intensity only.
Tip 5: Wear light sportswear for outdoor training
Tight, black clothing that makes you sweat quickly in high temperatures and clings to your skin isn't a good choice for outdoor sport in summer.
Functional clothing made from light material in bright colors, that doesn't sit directly against your body, is a better choice. If you're doing longer outdoor training sessions, breathable material is ideal, since it absorbs sweat and has a cooling effect too.
Tip 6: Increase your mineral intake in summer!
If you sweat a lot, you also lose a lot of minerals. Work more fresh ingredients into your diet in summer, and eat fruit, vegetables and salads that contain important minerals and vitamins. High-quality mineral water also contains minerals like magnesium, calcium and potassium, which your body needs for important metabolic processes.
I'd be happy to create a nutrition plan tailored to your needs, to help you optimize your diet. I offer personal nutrition coaching as part of holistic support in personal training Zurich or online fitness coaching.
Let's train outdoors together: whether in 1:1 personal training or online via live stream
As you can see, it's really not that hard to find motivation for exercise and boost your performance during the summer months too. I'd be happy to give you an extra motivational boost and help you reach your fitness goals.
Book a free trial session now, which can take place in person or via live stream, no matter where you are.
Live stream broadcast from the virtual 360-degree studio makes perfect exercise form possible. Whether you want to train in the park, by the lake or in the garden. We can train together outdoors too, via your smartphone or tablet. I'll check your form live, and it will feel just like I'm right beside you!
Let's tackle it together and make training progress despite the high outdoor temperatures!
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