Don’t wait to start training for summer in summer! You must start training for summer months in advance to really enjoy all the benefits and get the most out of the season.
Spring is here and as the temperature rises, we all know what good times are ahead, that’s right summer! When is the right time to begin getting ready for summer you ask? The time is right now or 12 weeks out as I like to say. Not only do you want to start 12 weeks out, you also want to begin visualizing what it’s going to be like in summer time. The key question to ask yourself is what exercises will I be doing in the summer? Will I go to the gym or exercise outside? And of course, most importantly how will my nutrition change since I won’t be stuck indoors all day with a kitchen and refrigerator!
Training and Getting Fit in Spring for the Summer
As I said earlier, don’t wait to start training for summer in summer! You must start training for summer months in advance to really enjoy all the benefits and get the most out of the season. In spring where the weather goes up and down you can begin to lay the foundation for what your summer will look like. Spring and especially summer offers a completely different set of rules when it comes to exercise and recreation from a typical visit to the gym.
In winter (and on rainy days), the gym can be a sanctuary where you are inside and do what is necessary with minimal fuss. When good weather comes around, it’s time to go outdoors and experience the sun. Weight training usually remains in the gym, but taking your cardiovascular training outside is relatively simple. If you’re typically a treadmill person then it’s time to run the trails and enjoy the outdoors. If a stationary bike does it for you in winter then it’s time to hit the hills with a mountain bike and always remember to wear a helmet.
While the treadmill and stationary bike can easily be replaced by outdoor versions perhaps the real benefit of spring/summer weather is the activities, which are virtually non-existent in winter such as inline skating, volleyball and of course soccer. These are the sports I would recommend you take up in spring/summer time while the weather permits it. Playing football/soccer or inline skating can give you a huge calorie burn and further provide a positive impact to your cardiovascular system. So when spring and summer comes, take it to the streets and save the gym for your weight training exercises.
Currently the most popular outdoor exercises are boot camps and they can be a great way to get physical activity while enjoying the sun. Various gyms and trainers offer boot camps so sign up early to ensure you get a spot. Remember to always attend a boot camp that is catered to your skill level to ensure you don’t overdo it or overextend yourself. Boot camp classes two to three times a week should be a maximum for most people so make sure you know your limits and stay within them.
Summer is Marathon and Bike Race Time
If you’ve been training hard during the winter then it may be time for you to really challenge yourself in the spring or summer. Summer is when marathons occur on a regular basis and there are bike races around every corner. If you have the drive within you to compete, then make this summer the time you finally face that marathon you have been talking about for years.
Whether it’s a half marathon or a 100 km bike race, remember the time to begin training hard is 12 weeks out so you can be fully conditioned when you get to the starting line. Find the date of your local marathon and register as soon as possible to ensure you have a spot. I always advise my clients to have a daily countdown to the event, this helps with motivation like you wouldn’t believe. Enroll now and I promise you that it will push you in the right direction to getting started and really making a commitment to your health and physical well-being.
Spring/Summer Diet
As summer approaches, it means more time spent away from home and that usually translates to more meals being eaten on the run if not skipped altogether. Remember that when it comes to your health, your nutrition is far more important than your exercise so this is not an area you can simply ignore just because you are out enjoying the sun.
As the seasons change so does what is available for your diet. What’s available in summertime you ask? This is a short list of what Canada has to offer you this spring/summer:
Fruits:
Apples, blackberries, blueberries, cantaloupes, cherries, nectarines, peaches, pears, raspberries, strawberries, watermelon.
Vegetables:
Asparagus, beans, broccoli, cabbage, cucumbers, eggplant, peas, peppers, potatoes, tomatoes. In summer take advantage of all these choices that are available at lower prices, which means as you trim down and look good on the beach, the bulge in your wallet will remain the same.
Your Mental Health
Last but not least, it is important to note that heading outdoors is important to your health and well-being. Direct sunlight causes the body to boost Vitamin D levels which prevents things such as the cognitive impairment of adults, increased risk of death from cardiovascular disease, severe asthma in children and even cancer. If you need any more reasons to come outside, I invite you out to the field as we run laps and talk about it. See you in the sun and let’s get it started.
