What is your “why” when it comes to training?

During the summer, when the weather is warm and sunny, even the most dedicated exercisers inevitably become demotivated to exercise. With travel, vacations, events and gatherings, and warm summer evenings, people are getting to the gym less and less often. Even those who otherwise exercise regularly admit that it is harder to find “time” to exercise in the summer. Why is this so and how can we avoid it?

Being “in good shape” is not just about physical appearance. It also means muscle strength, endurance, posture, straightness, energy and will to do. Good form means that you can walk up stairs without getting out of breath, carry shopping bags, take a few quick running steps or keep your back and posture straight. It means that you feel good and energetic in your body, without any pain or tension.

Often, we train for a specific external goal, such as an upcoming vacation. We want to feel confident and good in skimpy clothes or beachwear. With such a specific goal, it is easier to stay focused and remind ourselves of our reason for training. Physical fitness is of course equally important, because it gives us confidence and a positive self-image. But physical fitness is just as important. Let's take a vacation. How would you like to discover fascinating small towns, experience indescribable views and admire the powerful nature? If you are physically weak, then those long walks along stairs and mountainous terrain are absolutely not enjoyable.

For the average amateur athlete, a training break of 2-3 weeks is sufficient, as muscle loss begins to occur and strength and endurance decrease. If you keep your body constantly working and give it a moderate load every day, muscle tone will not decrease as quickly or extensively. If your daily exercise habits suddenly decrease or disappear altogether, your whole body will soon start to show signs of it. A few days or even a week of training break can have a good effect on your body if you return to your usual training rhythm after the break. However, as a result of a longer training break, your body will start to change quite quickly. Wrong food choices combined with little exercise promote the accumulation of body fat, and various muscle and joint ailments may also start to show themselves.

The best solution to prevent loss of fitness is, of course, not to give up training. However, this does not mean that you should never skip a workout or take a temporary training break. Regulated rest is absolutely essential for muscle development. However, you should remember that the more inactive you are in everyday life, the faster your body switches to “saving mode” and a gradual loss of fitness begins to occur.

Along with your physical appearance, your sense of self and ability also begin to change. Your energy level decreases, you lose motivation, and you feel constantly tired and powerless. The longer the training break, the harder it is to get back on track. The journey to the gym seems much longer and the body takes much longer to recover.

How to minimize the consequences of a training break?

Movement

Any kind of daily exercise ensures that you give your body a moderate load even when you are on vacation. It is especially good in such a case to try some activities that are not part of your usual exercise routine. For example, cycling, jogging, stair climbing, brisk walking, rollerblading, dancing, yoga, swimming, etc. This activates the muscles in your body that you use less in your usual workouts and gives your body an indication that you are still active.

Nutrition

If you're working out less often than usual, make sure your diet is still healthy, colorful, and high in protein. A protein-rich diet helps minimize muscle loss and keeps you fuller longer. This will reduce cravings and the urge to snack.

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Divide your workouts into several shorter sessions during the summer or switch to interval training. 20-30 minutes a day is enough to keep your body active. Everyone can find this time in their vacation schedule. Tip: take your morning coffee for a walk and your day will start pleasantly active and energetic. Choose the first half of the day for training. In the morning we often have more energy and willpower. Start the day with a workout or choose the first half of the day for training. That way, the rest of the day and evening are free to spend time with your loved ones and friends and you won't suffer from your form or miss out on any events.

In fact, everything starts with attitude and thinking, and so does exercise. When you realize that exercise is the best thing you can do for yourself, it doesn't feel like an "obligation." Exercise is not a punishment, but rather a privilege. This is best understood by those who have ever been on sick leave due to an injury or illness. If you are able to exercise, be grateful and happy for it.

Benefits of training in a sports club:

Suitable temperature for training

Running outdoors in the midday heat of summer and full sun, for example, is extremely taxing on your health and body. Not to mention that exercising in such an environment is many times more difficult, it can even be dangerous. Sunstroke, overheating, and shortness of breath are just a few of the possible risks. The sports club's climate system ensures pleasantly cool and fresh air suitable for training.so you can safely do workouts of any intensity without feeling short of breath.

Fixed time and different training styles

Try more different group workouts this summer. Counting exercises and reps alone in the gym can feel “dull.” We’ve probably all been in a situation at some point where going to the gym seems like the hardest task in the world, but once you get the momentum going, time flies by and you feel indescribably good afterward. With group training, you know it's only 45 minutes or an hour of your day. You will always have a coach waiting for you to inspire you and exciting exercises. You don't have to think about what to do next, you just move with others and without noticing, the workout is already done.

Personal trainer

A personal trainer can help you achieve and maintain your desired results and help you notice progress even when you can't see it in the mirror. A trainer will notice when an exercise becomes easy for you and it's time to lift weights. Even when you think you can't do it. A trainer will also pay attention and recognize when your physical form has changed. A body analysis, where real numbers show changes in body composition, can also help you notice progress.

Realize that exercise is the best thing you can do for your body. Just as a stationary car wears out the most, a sitting human body wears out the most. Regular exercise and consistency are what keep the body healthy and young for a long time. Once you've tasted it, you know how good that post-workout feeling is. Remind yourself of this and think about why you exercise.