How to Survive Your Summer Workouts
Once again summer is upon us, and for many that signals an increase in physical activity.
Whether it is working on that beach body, getting out in the sunshine or using that tennis racquet you got for Christmas, getting active or changing your fitness routine is fantastic for all aspects of your health, both physical and mental.
It’s also a great way to manage the stress that often accompanies the holiday season.
However, as many a physiotherapist will attest, starting or progressing new fitness routines can often lead to pain and injury. So here are some tips for a happy, active and safe summer:
5 Tips for Surviving Summer Activities & Exercise Programs
1. Slow and steady wins the race
It can be very tempting once the weather brightens, to return to your fitness routine at the same intensity you left it.
For some this may only be a few months ago, but for others it can be years, and so it is important to ease back into the exercises and adjust your workouts to suit your current fitness level.
The same thing goes for those progressing their exercise routine over summer, big jumps in training load don’t allow the body time to adapt, and represent a large increase in injury risk.
A good rule of thumb to follow is nothing greater than a 10% increase in training load every week in terms of time, weight, intensity or speed. This allows the body to adapt to the stress being placed on it safely.
2. Stretch it out
It’s important to have a balanced routine when undertaking any exercise program. Like all things in life, too much of one thing to the omission of others can be detrimental. And unfortunately the ‘ugly sister’ of exercise routines is stretching.
This is often because the benefits of strength training and cardio are tangible and well known, while the benefits of stretching are poorly explained.
Stretching helps balance the muscles in the body to optimize function. Good balance means that all of the muscles are at the right length, so they can work together effectively.
Just one hour a week of mobility training using a foam roller, or attending a Clinical Exercise or yoga class is an excellent way to maintain this balance.
3. Gym technique
Strength training or weight training is brimming with benefits for the young, the old and all in between. And these days, people are using their imaginations to make programs that are challenging, interesting and adaptable to all levels of fitness. But to reap the rewards of a strength program without injury, using correct technique is essential.
It’s always a good idea to have a physiotherapist or personal trainer check your technique regularly, even if you are a seasoned weight lifter, as tricks and bad habits are easy to pick up and hard to spot yourself.
4. Stay hydrated
I know it’s common sense, but sometimes the obvious things are the easiest to forget.
Having enough water is essential for all of our body systems; it keeps us cool enough in the heat, allows our heart to pump blood and our muscles to function effectively.
Using a volume measure to indicate how much water you should drink daily is difficult, as our bodies need different amounts depending upon your size, age, muscle mass and level of activity, not to mention the temperature of your environment, imagine having to calculate all of that!
An easier way to go about staying hydrated is to drink enough water so that you are not thirsty, and check that your urine output is a pale yellow, not a dark yellow, or cloudy or stinky.
5. Seek help early - we don’t bite!
Many of the patients who present to physiotherapy with exercise based pain or injury have often been experiencing the pain for a few weeks, if not longer.
The earlier you seek help for an injury, the quicker and easier it will be to rehabilitate back to full, pain free function.
Getting back into shape this summer doesn’t have to be painful. By following these 5 steps of slowing increasing your workloads, remembering to stretch, using correct technique throughout your workouts and staying hydrated, you can look and feel good this summer.
Of course if you do have an injury, remember Tip 5 and consult a professional as soon as possible to avoid further injury and to get back exercising sooner!
Megan Smith - Physiotherapist, Back In Motion Braybrook
Megan completed a Bachelor of Physiotherapy at LaTrobe University in 2010. During this time she worked in a wide variety of settings, where she found her passion for treating musculoskeletal and neurological conditions. An avid sports fan and competitor, she has worked with sporting clubs to treat injuries and promote injury prevention.