Spring Training for Summer Fun and Fitness
Do you want to enjoy your summer activities and sports this year or just endure?
Spring has arrived and although summer still feels like it will be a long time coming, now is the time to start thinking about it and planning for it. What’s up for you this summer? Will you be embarking on a new adventure, participating in a race or event, or just hoping to enjoy all of your favourite summertime time sports and activities with friends and family?
While general fitness is always a good thing, many common summer sports benefit from a more sport specific conditioning. The more specific you can be with your training, the more effective and efficient your workouts will be in preparing your body for the demands the of the activity. One of the first steps in your spring training should be to look ahead to your summer plans and consider the physical requirements that go along with the activity or sport you hope to take part in. Do you need to have good overall general fitness or does the activity require more sport-specific fitness? Should you be working to improve your balance and flexibility, increasing your muscular strength or focusing on aerobic fitness and endurance?
If your summer plans include spending time on the golf course, then your fitness should include both cardio conditioning as well as some strength training. Flexibility and mobility should also be addressed as well as including exercise for core strength. Golf is a total body activity so get your best swing ever by being stronger, more stable and flexible.
Do you intend to spend time pedalling this summer and logging some miles on your bike? If so, now is the time to start spinning. If outside riding is still not option for you, then take the opportunity to join a spin class or hop on an indoor cycle at the fitness centre. With cycling, not only do you want to condition your body for fitness, but also to prepare it for the demands that cycling places on your posture (not to mention seat parts). Often the limiting factor for the first few rides outdoor rides of the season are not fitness-related, but postural discomfort in the neck, shoulder and back. Spending some time in the saddle now can make the first outdoor ride a lot smoother, stronger and less painful.
Walking is one of the best physical exercises to get in shape for a summer of hiking. Whether your plans include trail running or hiking through the woods, you need to start putting some miles on your feet now. Running or walking around the town is a great for developing base fitness and aerobic conditioning, but you need to include trail specific training as well. Spending time on uneven terrain is needed to work the smaller muscles in the feet, ankles, knees and hips to provide important stability and balance work. You also want to add some hill climbs to your running or walking routes. If your training is more indoors then make sure to crank the incline on the treadmill.
Regardless of what physical pursuits you have up for the summer, an overall conditioning program is always a good thing, but training and exercises specific to the demands of your activity will better prepare you physically. Also, it doesn’t matter whether you plan to golf, bike run or hike, all fitness programs should include an element of core conditioning and flexibility work. With any training program you want to be both safe and effective. To get results, you want to train consistently and your plan should start slow and increase gradually in intensity and volume. Whatever your active summer plans include, a little planning and some action now, can go a long way towards ensuring your body will be up for it.
