As the days get longer and the temperatures rise, it’s tempting to ditch the gym and soak up the sun. But before you swap your dumbbells for daiquiris, let’s chat about why staying consistent with your workout routine is a must, even when the beach is calling your name.
The Perks of Consistency
Consistency in your workout routine isn’t just about keeping those gains. Regular exercise has a laundry list of benefits that go beyond the mirror:
- Mental Health Boost: Regular physical activity is a proven mood lifter. Exercise helps combat depression and anxiety by releasing endorphins and other chemicals that make you feel good. (Mayo Clinic, 2023)
- Better Sleep: Exercise can help regulate your sleep patterns, ensuring you get those precious zzz’s, which are even more important during busy summer months.
- Improved Health: Consistent workouts help maintain a healthy weight, improve cardiovascular health, and boost your immune system. (CDC, 2021)
The Downfalls of Stepping Off Course
Let’s be real – life happens, and sometimes our workout routine takes a backseat. However, getting off course can have its drawbacks:
- Lost Progress: Those strength gains and endurance improvements you worked so hard for can start to diminish after just a few weeks of inactivity.
- Motivation Dip: Getting back into a routine after a break can feel like climbing Everest. The longer you stay away, the harder it is to return.
- Mental Health Impact: Exercise is a powerful tool for managing stress and anxiety. Without it, those summer stressors might feel a bit heavier.
The Summer Slump: Why It’s Hard to Get Back
When you take an extended break, your body and mind get used to the new (sedentary) routine. Muscle memory might be a real thing, but so is couch memory. According to a study published in the Journal of Applied Physiology, muscle mass and cardiovascular fitness can start to decline after just two weeks of inactivity. So, if you’ve ever felt like your workout routine abandoned you after a vacation, you’re not wrong.
Staying Consistent: Tips for Group Fitness Enthusiasts
Whether you’re a live or virtual group fitness fanatic, here are some tips to stay on track and even make the most of the beautiful weather:
1. Take Your Workout Outside
Who says you have to stay indoors to get a good sweat session? Here’s how you can merge the great outdoors with your fitness routine:
- Park Workouts: Find a local park and do your virtual class there. Fresh air and a new environment can make your routine feel brand new.
- Trail Runs: Swap the treadmill for a trail. Running or hiking outside can be a welcome addition to your weekly cardio and lifting sessions.
- Beach Workouts: If you’re lucky enough to live near the water, take your strength training to the sand. The uneven surface adds an extra challenge.
2. Mix Up Your Routine
Summer is the perfect time to try something new:
- Outdoor Gatherings: Join or create a group with friends or colleagues and add a fitness class to the regular rotation of activities.
- Water Workouts: Swimming or aqua fitness classes are fantastic for a low-impact, high-resistance workout. If your joints are flaring up after dancing on concrete at the park, use this option to take a load off!
- Bike Rides: Whether it’s a leisurely ride or an intense cycling session, biking can be a fun way to stay fit – plus it’s great prep for those bicycle crunches in UPLIFT!
3. Set a Summer Fitness Goal
Having a goal can keep you motivated:
- Virtual Challenges: Join a virtual fitness challenge. Our annual 100 Strong challenge is great for accountability, and the private Facebook group for SHiNE Online members shares new challenges on the regular!
- Outdoor Events: Sign up for a local 5K, charity walk, or any outdoor event that gets you moving, and invite your loved ones to get moving with you for support!
4. Stay Connected
Accountability is key:
- Fitness Buddies: Partner with a friend or join a live group fitness class. The social aspect can keep you committed.
- Social Media: Share your progress on social media. A little public accountability can go a long way.
- Virtual Classes: Don’t ditch your favorite virtual instructors just because it’s sunny. Take your device outside and keep up with your regular classes.
5. Listen to Your Body
Summer can be hot and dehydrating, so:
- Hydrate: Always have water on hand.
- Modify: Don’t push too hard in extreme heat. Modify your workouts to avoid overheating. SHiNE LIGHT is a great option for those extra hot and humid days!
Consistency is key to maintaining the benefits of your hard work. By incorporating the outdoors into your routine, setting goals, and staying connected with your fitness community, you can enjoy the best of both worlds. Remember, whether you’re live or virtual, SHiNE Dance Fitness and UPLIFT Strength Fitness classes are here to keep you motivated, engaged, and moving all summer long.
