With summer coming to a close, we sadly must wave goodbye to carefree days and flexible gym schedules. It’s time to focus and improve your time management so you can stay on track toward your fitness goals. Take a look below at some back-to-school fitness tips to help you stick with a consistent school workout routine.
EFFECTS OF LOSING YOUR GYM ROUTINE
Pausing regular exercise can lead to a reduction in muscle strength, physical endurance and stamina. Building muscle and enhancing cardiovascular endurance demand considerable effort, time and perspiration. However, it takes significantly less time for these fitness achievements to diminish. The decrease in fitness level is highly individual and relies on numerous factors, including the nature of the exercise you were previously undertaking.
A break from strength training for 12 weeks can cause a significant decrease in muscle strength, as you’re no longer putting muscles under stress. After just two weeks of taking a break from your gym routine, the number of muscle fibers used for exercise can decrease by 13% as your body adjusts to the lower exertion level. Research has also shown that even cardiovascular fitness can establish a decrease after as little as 48 hours of stopping, but you would typically not feel those effects for at least two to three weeks.
Alongside the physical effects, interrupting your gym routine can have emotional and psychological implications. Many Members utilize their gym time as a form of stress relief, and achieving desired results serves as a motivator. Hence, when your workout routine lapses, you not only lose the stress relief but may also encounter a decline in motivation.
TIPS FOR HEADING BACK TO THE GYM
It’s okay to take occasional breaks from your gym routine, but it can be difficult to recommit to your fitness goals. Ideally, you could switch up your routine during the summer and find a place like EōS with an indoor pool or a cardio theater (MOVEōS Cinema) that helps you beat the heat and still get a great workout. Or, if you love being outside, check out the EōS Yard® Turf Functional Training Area to help you enjoy some fresh air during your routine. Once you’ve decided to head back to the gym, keep these tips in mind.
– SET REASONABLE EXPECTATIONS WHILE CHALLENGING YOURSELF
In your previous school workout routine, you may have had specific goals and increased those gradually based on your progress, but after a break from the gym, you may have to readjust your fitness goals as you get back into a regular workout schedule. Set goals that you can actually achieve and stay on track with.
It’s important to continue challenging yourself as you adjust to your new gym routine, but you’ll also need to pace yourself. Find a good starting point that’s challenging and work your way up from there. You may need to reduce the time, speed, intensity or weights at first to avoid injury and get back into your groove.
If you’re having trouble setting realistic fitness goals or getting back into the gym, talk to a Personal Trainer for a customized workout plan to get you back on track.
– RECOVERY TIME
Even when you’re easing back into a regular exercise routine, you still need to prioritize recovery time to let your muscles heal and to decrease the chance of injury. Whether you’re resting or focusing on active recovery, it should be built into your routine.
– TRY A NEW EXERCISE
Who says class is the only place to learn during the school year? Don’t be afraid to try something new. If you’ve always been a cardio lover, try strength training with dumbbells or kettlebells. If you’ve typically always used the strength machines, opt for free weights to see how they differ. Add some variety to your routine or try something completely new with one of the many Group Fitness Classes available at EōS.
– CREATE ACCOUNTABILITY
Working on your fitness and seeing results is challenging, as it should be. And it can be even more of a challenge to hold yourself accountable to get to the gym, put in the work and eat healthy meals that fuel your body. You may be the type of person that can commit to yourself and hold yourself accountable, but if not, enlist the help of a workout buddy or accountability partner that is trustworthy, supportive, and not afraid to give you a nudge in the right direction when you need it.
SHOULD I GO TO THE GYM BEFORE OR AFTER SCHOOL?
One of the best fitness tips for students is to make the gym work around your schedule. Taking a ton of night classes this semester? Start your day bright and early in the gym. Worried you’ll be too tired to go in the afternoon? Go before school starts. There are pros and cons to both.
If you go before school starts, you’ll get your school workout routine checked off your to-do list, and get after the day feeling fresh and accomplished. You won’t need to dread making time for the gym or skip any workouts because you’re overwhelmed with school or homework. You wake up early, get it done and will be able to focus on your academics.
Going to the gym before school can also be a great mood enhancer and reduce depression. Before class, you’ll start your day with a serotonin boost, setting the tone for your day ahead.
If you’re not a morning person or taking a few too many early classes, going to the gym after class is also a great alternative that can help reduce stress after a long day at school.
No matter which time works with your schedule – always stay consistent with your school workout routine and prioritize yourself. Studies suggest that students who work out before or after class have better grades and test scores. So you can get those grades and stay in shape!
TIME MANAGEMENT TIPS
One of the most challenging parts of committing to academic excellence and a consistent gym routine is time management. Let’s be honest: You have a ton on your plate. From balancing extracurricular activities, exams and homework – the last thing you want to do is put more stress on yourself. Here are a few easy tips for getting back in the gym during school.
1. PLAN YOUR WORKOUTS IN ADVANCE
Are you hitting your back and biceps or legs and glutes today? You should already know before you get to the gym. With a set school workout routine, you’ll walk through the doors ready to jump on machines, lift weights and take on every set in your pre-planned workout. Once you’re done, you can get to class and never skip a beat.
2. STICK TO A ROUTINE
A routine is vital for any busy student looking at getting back into the gym. Allocating time to the gym will help you reach your goals and will help you avoid making excuses for yourself.
For example, let’s say you want to be an early morning gymgoer. You wake up at 5am, grab a snack and head out the door by 5:30am to complete your workout before 7am. While this might sound daunting, this set morning routine will become second nature to you after a few weeks.
3. GO TO THE GYM WHEN IT’S LESS BUSY
The last thing you want to do after a long day in class is head to the gym when it’s busy. If all the machines you want to use are in use, you’ll feel stressed and overwhelmed when you walk into the gym.
To make your school workout routine work better with your schedule, consider going when it’s not as busy, like early morning, evenings after dinner or during your lunch break. This will ensure you can stick to your planned school gym routine and get your sesh done efficiently and quickly.
4. BREAK YOUR WORKOUTS INTO SMALLER SEGMENTS
If you don’t have time to dedicate an hour in the gym five days a week – that’s okay. Instead, set aside 30 or 45 minutes of your day to exercise. Maybe this means going for a 15-minute walk in the morning and doing a 20-minute lower body burnout before you end your day.
Make a schedule that serves you; so you don’t feel stressed trying to squeeze the gym into every routine.
WORKOUT IDEAS FOR BUSY STUDENTS
HIGH-INTENSITY WORKOUT CLASSES
Quick and efficient. High-intensity workouts help burn fat, increase strength, and improve cardiovascular fitness. A 30-minute HIIT class will help you step up your performance in the gym and leave you feeling satisfied.
YOGA
After a long day of classes, sometimes all you want to do is relax and unwind. A Yoga Group Fitness Class will help you strengthen your balance, flexibility and stability all while finding inner calmness.
TREADMILL INTERVALS
Treadmill intervals are some of the most effective cardio workouts. They’re great for boosting your metabolism, burning calories and improving your stamina. The best part? You only need a good 20 minutes on the treadmill to feel the burn.
A WALKING PAD UNDER YOUR DESK
Need to study for exams and don’t have time to make it to the gym? Consider investing in a walking pad you can slide under your desk. This is a quick and easy way to get your steps in and move your body, even in a time crunch.
EōS AMENITIES FOR STUDENTS
Whether you’re looking to work out before or after school – EōS is open 24/7, so you can feel confident you can squeeze a quick sesh into your busy lifestyle.
STICK TO THE GYM WHILE CLASS IS IN SESSION
Sticking to a school workout routine has invaluable benefits for your health and wellness. In addition to building lean muscle and improving your cardiovascular health, regular physical activity helps control your weight and combats other serious health conditions, boosts your energy, improves your mood and helps you sleep better at night.
If you need guidance on what types of exercises to do and what to eat, speak to a Personal Trainer at EōS. New Members receive a Complimentary Welcome Workout to help you get started on your fitness goals. Ready to sign up today? Find an EōS near you today.
