summer workout tips from birchwood park

8 hot summer exercise tips: Keep your cool as temperatures rise

21 July 2022

Warm weather and longer days are here and one of the best things about summer workouts is the ability to get outside and add variety to your normal Alive & Well gym workouts. Whether you choose to stay in the gym, or take advantage of outdoor classes – summer workouts will not only help your body physically but will also support good mental health too.

A regular exercise routine during the summer offers a variety of benefits, including:

  • Better health – whether this is stronger muscles, and bones, or an increase in your metabolism
  • An improvement in mood – you’ll benefit from higher energy levels, increased brand function and memory and more restful sleep.
  • Stress relief – exercise can help with easing symptoms of anxiety and depression, increases endorphins, and reduce the risk of injury concerns.

summer fitness outdoor workout

Whatever your motivation for your summer workouts, we’ve compiled our top tips to help you make the most of your Alive & Well gym membership here on the park.

  1. Make sure your goals are realistic.

Social media bombards us with pictures of celebs with the so-called “perfect body” but that will take more than a few squats and a 5k run on the treadmill. Setting out a realistic plan is your key to success – don’t go for the quick fix. But see the start of your summer fitness goals as the start of your long-term fitness journey. Don’t know where to start? Book a session with a personal trainer at Alive & Well – the sessions are included in your membership.

By focusing on the end goal, you will be more likely to stick to your workouts and be happier with your journey.

  1. Nutrition is key.

If you’re working out more, that doesn’t mean that you can eat more junk food – while the occasional treat won’t harm your goals, having a proper plan for your nutritional needs will help reach your goals quicker.

Maintain a healthy diet, and replace junk food, with healthier alternatives will help – why not check out the healthy options available at The Engine Rooms? Or if you prefer to prepare your own food- do your research about what will fuel your body properly.

Engine Rooms serving healthy food

  1. Don’t skimp on sleep

Make sure you take the time to rest your body and recover properly. Making sure you get 7-9 hours of sleep as well as incorporating rest days into your training schedule is important. Your body needs time to repair and regrow your muscle tissue.

Rest days do not mean you have to stop being active, a gentle walk, or some relaxing yoga is plenty to keep your body moving giving it an opportunity to repair itself.

Make sure you incorporate a warm-up and cool-down into each exercise session to help ease aches and pains and reduce the potential for any injury.

  1. Stay hydrated

We all know the importance of staying hydrated, especially during warmer days in summer when your body loses fluid easily.

But when you’re planning a workout you need to be drinking more water. Make sure you drink lots of water before, during and after your workout – we don;t often realise just how thirsty we are until it’s too late. Drinking plenty of water helps to flush out toxins, regulate our moods and maintain good energy levels.

  1. Listen to your body

While it’s always good to try and push yourself to do those extra reps, or that little bit more distance it’s important to be mindful of what your body is telling you. And when it says stop – it’s time to stop.

Ease yourself into each workout and maintain a gradual pace to build the intensity. If you’d like extra pointers on how to avoid injury or setting yourself goals then it’s time to book in with a personal trainer.

While some mild soreness is normal after a workout, if you are fatigued or in pain – it’s time for a rest day.

  1. Choose the right equipment

Whether you are at the gym, exercising outdoors, or training at home, choosing the right equipment for your exercise program is important. Most gyms will have cardio and resistance training equipment, choosing a variety of equipment will help you target different areas of your body.

Whether you use just your body weight or work around all the different machines at Alive & Well, having a welcoming and positive atmosphere for your workout will help you accomplish your goals.

(Using equipment during your summer workout

  1. And finally, be proud of your success.

Whatever your fitness goal is, remember to celebrate smaller goals along the way. It might be you’ve knocked a few seconds of your PB, or added some extra weight to your reps – every success is an opportunity to celebrate.

Whilst you may not reach all your goals by the end of summer it is important to understand that even the smallest improvements are an accomplishment. Consider starting a fitness journal and refer back to it regularly to track your progress.

Every day that you move forward you are in better health and better shape than the day before. Realising that you’re improving your physical and mental health throughout the summer heat, is a journey that you are likely to continue throughout the rest of the year too.


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