October marks the start of autumn and spooky season, but training through the colder months doesn't have to give you the chills!
Unfortunately, there's no magic spell or potion that can do your training for you but, we do have our own recipe to help you thrive through 'til spring.
First, add a layer of warmth...
Trying to do anything when you're cold is just not fun, and starting a workout from cold can increase your risk of injury. Before you head to the gym, pop on an extra layer so you start your session just a little warmer.
Those extra layers are great for the end of your workout too, so you don't cool down too fast on your way out.
Just remember to pop any bags or outdoor clothing in a locker before you head into the gym.
and a good warm-up!
Before you jump into 'Pumpkin Iron' get yourself properly warmed up. Our muscles can take longer to warm up in colder conditions, so it is important to stretch properly before you start anything more challenging. If you're heading outdoors, try starting your warm-up indoors first.
It's best to adapt your warm-up to suit your activity, but we have a few essentials to help you get started.
You can also check out our Tecnogym App, or talk to one of our instructors for more warm-up and workout ideas.
- Dynamic Stretches
Dynamic stretches are great way to start a workout, get everything moving and the heart pumping. Try walking lunges or high knees for your lower body, and arm swings or torso twists for your upper body. - Introduce light cardio
Try jogging on the spot or hop onto a treadmill for 5 minutes to gradually raise your heart-rate and get your whole body moving. - Hold and Breathe
If you're doing a static stretch, remember to hold it for at least 10-15 seconds and take calm deep breaths, this will help you keep your balance and relax more into the stretch.
Next, add a dash of daylight
Daylight is in short supply in Scotland during the autumn and winter - Good for vampires, but not so great for the rest of us. Make sure to get outside during the day to soak up some essential Vitamin D and fresh air.
Getting regular natural light can help boost your mood, your immune system, and regulate your sleep pattern.
It may also be worth trying a vitamin D supplement during the autumn & winter to keep you topped-up whilst UVB light is low.**
Don't forget to add plenty of colour
Did you know that according to 2023 reports*, less than 20% of all adults in the UK get their recommended 5-a-day?
Maintaining a balanced diet can be tricky when all you want is cozy comfort food. Make sure to add plenty of colour to your plate with fresh veg and fruit to boost your vitamins and minerals.
Try a little meal prep for your lunch and snacks, so you're fuelling your body properly throughout the day - check back next month for more nutritional advice from our Oriam Clinic Team.
Now shake it up
Whilst consistency is key, that doesn't mean your training has to be boring.
Working out with a buddy, joining a class, or trying a new sport can really help keep you motivated and on track.
Successful training plans are often a case of working smarter not harder. Minimise the barriers to a successful workout. For example, If you already find it a struggle to get up in the morning when it is cold and dark outside, then don't make it any harder by forcing yourself to the gym before work. Have a look at your routine and see if you can fit in a workout on your lunchbreak instead.
If you need a little advice on your workout routine talk to one of our Fitness team or try a Personal Training session for extra support.
Finally, let it rest...
Embrace your rest days. Your recovery time is just as important as your training in order for your body to repair, refuel and get ready to go again. Good rest is also key to reducing the risk of injury during training. Maybe even treat yourself to a massage or hydrotherapy session at Oriam Clinic.
Finally, remember your wellbeing is more than just being active. Take time to catch-up with friends and family, or try a new hobby or sport, to keep things fresh and spark motivation.
Summary
Unfortunately there is no magic spell or potion that will do all your training for you however, we have our own recipe for success. Stay warm, stretch properly, hydrate, eat well, and adapt your routine to make it easy to succeed.