Summer will soon be behind us again, and it’s time to get back to our daily routines. For many, this also means getting back to working out. Even if you stayed active over the summer, fall brings a fresh sense of enthusiasm to your workouts. The start of fall is a great time to take a look at your workout habits and motivation. These five tips will help you get off to a great start with your fall workouts.
1. Set a goal
Whether you’re taking a break from training or not, reviewing and setting your own goals is the most important thing when it comes to motivation, which is why it’s a good idea to reflect on your goals at regular intervals. You can set one or more goals for yourself, and they can be small or big.
If setting a goal feels challenging, you can ask yourself the following questions: Why do I exercise, and what do I want to achieve through exercise? Your goal can be as simple as maintaining your own well-being or health. If you’re looking for a challenge in your life, you could even set competing as your goal.
Even though the sky’s the limit when it comes to goals, it’s a good idea to consider whether a goal is realistic. If a goal is unattainable, it won’t keep you motivated for very long. On the other hand, if the goal is a long way off and you won’t be able to reach it for several years, it’s a good idea to set smaller milestones that fuel your motivation and help you move toward the bigger goal.
A good goal is one that is achievable, helps you stay motivated, and is one you’ve set for yourself. Once you’ve set your goal, you can start making a plan.
2. Plan and be patient
Once you’ve set a goal, your motivation is high and you’re eager to get moving. However, this is exactly the moment when it’s best to be patient and start off slowly. The first pitfall is to go all out right away and push yourself to the point of exhaustion, which will cause your motivation to fade immediately.
Make a plan that outlines how often and in what ways you’ll exercise. If you’ve taken a longer break from working out, it’s best to start off more gradually. After a long break, even two workouts a week are enough. If, on the other hand, you want to start with more workouts per week, keep them short and light so you can recover from them more quickly.
Start with activities you enjoy. If working out at the gym isn’t your thing, try group exercise classes to begin with. Jogging, swimming, or biking are also great ways to get back into exercise. You shouldn’t head to the gym without a plan—it’s best to have a workout program laid out before your first session. You should definitely ask a professional for help with this.
Increase the number and duration/intensity of your workouts week by week until you find your optimal workout routine. From time to time, it’s also a good idea to lighten up your workouts—both for recovery and to maintain motivation.
3. Get in shape
Before attempting personal bests and marathons, it’s a good idea to build a solid foundation through training. Good basic fitness helps you improve and protects you from injuries and overexertion. Good basic fitness includes endurance, muscle strength, and flexibility at an adequate level.
The foundation of good overall fitness is good endurance, or basic endurance. It’s easy to build basic endurance by going on long walks, for example. Good basic endurance is definitely helpful in everyday life and at the gym as well. About 80% of your endurance exercise should consist of basic endurance training. If your basic endurance isn’t up to par, there’s no point in dreaming about fast-paced runs, for example.
Good muscle strength is also an important part of being in good physical condition and helps you cope with everyday life. You can build sufficient muscle strength by working on basic strength at the gym—that is, by doing strength training exercises in three sets of 8–12 repetitions per set. Focus especially on the body’s major muscle groups—the legs, back, and abdominal muscles. Be mindful of any imbalances in your body and work on strengthening your weaker side.
Adequate flexibility also plays an important role in preventing injuries. Stretching alone may not necessarily help relieve tension in the body. The best way to increase flexibility is to do a variety of dynamic stretches and flexibility exercises.
Once all the elements of a solid foundation are in place, you can train harder without worry and push your body to greater feats.
4. Getting a Handle on Routines
To make exercise a regular part of your life, it’s a good idea to get your other routines in order as well. These include nutrition, sleep, and other stress factors. A sufficiently healthy diet helps you achieve your fitness goals, recover, and sleep better. You don’t have to strive for perfection when it comes to eating. It’s enough to eat generally healthy—that is, to favor vegetables, healthy fats, whole grains, and low-fat protein sources.
Getting enough sleep is also key when it comes to exercise and recovery. After a poor night’s sleep, your workouts won’t go well, and your body won’t recover sufficiently. It’s also harder to maintain other healthy lifestyle habits when you’re tired. At the same time, going to bed at the same time every night is the best routine for ensuring you get enough sleep.
Also take into account other sources of stress, such as work and family life. Intense workouts, a busy job, and taking care of daily family responsibilities aren’t necessarily the best combination for everyone. Learn to scale back your workouts during busy times so you can recover from your daily routine as well.
5. Financial investment is motivating
Even though it may sound superficial, it’s true: a financial investment boosts motivation. The investment doesn’t have to be large—even just a new pair of workout leggings or sneakers can boost your motivation. Working out with a personal trainer is also motivating and usually helps you reach your goals faster. You can compare the money you spend on your well-being and health to other purchases: which would be a better investment, a new phone or more training sessions with a personal trainer? What about a trip to the hairdresser versus updating your workout plan?
If you're thinking about working with a trainer, book a free fitness consultation here and you'll get to talk with a personal trainer.