[vc_row][vc_column][vc_column_text]As the days lengthen and the vibrancy of spring emerges, there’s a palpable energy of rejuvenation and new beginnings—particularly in how you get active during the day. While professional athletes might ramp up their training this season, it’s an excellent time for non-athletes, as the brighter, longer, warmer days open up ways to
liven up your exercise routines.
Here’s how you can draw inspiration from spring training techniques and the fresh-start feeling in the air that only spring can bring.
Spring Fitness: Why Spring is the Perfect Time for a Change
Spring feels like nature’s wake-up call, and that doesn’t stop with greener grass and budding flowers. The warmer weather and brighter days tap into your very biology. According to
research, your body tends to behave differently depending on the season, with thousands of genes altering their expression throughout the year.
During winter in the northern hemisphere, specific genes tend to increase inflammation, making us more susceptible to infections, which peaks in January and reaches a low point in July. In summer, some genes boost our receptivity to
vitamin D obtained from sunlight. In spring, it's not just the sunshine that motivates you to get outside and move—your genetic makeup encourages you to move more this time of year.
Regardless of the season, switching up your workout goals and format is a tried-and-true method for improving your health, avoiding overtraining and staying motivated, which is why
pro athletes do it. Breaking training up into specific, manageable phases or cycles that each target different goals, such as endurance, strength or power, helps you hone specific skills and improve over time. You can use this framework for any type of health goal, even if you have no interest in being an athlete.
Preparing your body for outdoor activities
As spring unfolds after a long, dreary winter season, it encourages a transition to
taking fitness routines outdoors for a refreshing change of scenery that can recharge workouts. Incorporating outdoor activities provides benefits that go beyond improving physical fitness.
Being open to the diversity of activities available, such as
running, cycling or outdoor
yoga,
boosts your mental health, increases
vitamin D levels and challenges you with varying terrains in ways flat indoor surfaces can’t. That being said, you’ll also be susceptible to new risks, so prepping your body is a great place to start this spring.
Warm-up moves for spring
Preparing your body is key to thoroughly enjoying the benefits of outdoor workouts and minimizing the risk of injury. A
proper warm-up alerts your muscles and joints for activity and reduces the risk of injury so you stay safe and enjoy your spring training. Here are some essential warm-up moves perfect for preparing your body for spring training.
Light cardio: A short warm-up increases your heart rate and blood circulation, priming your body for exercise. Aim for 5-10 minutes of light cardio, such as jumping jacks, high knees and jogging in place.
Dynamic stretches: These are
ideal for increasing blood flow to the muscles and improving range of motion. Try arm circles, leg swings, lateral lunges, torso twists, inchworms and gate openers. Save static stretching for
your cool-down.
Feet and ankles: Start with simple toe raises and ankle circles to enhance the flexibility and strength of your feet and ankles, which is crucial for navigating uneven surfaces.
Hips: Incorporate hip circles and lunges into your routine. These exercises improve hip mobility, which is essential for outdoor spring activities like running, hiking and
cycling.
Mobility work: Mobility exercises focus on lubricating the joints and improving range of motion, which is essential for performing well in any physical activity. Incorporate movements such as hip circles, ankle rolls and shoulder shrugs.
Activation exercises:
These movements "wake up" the muscles so they’re ready to support your body during more intense activities. Focus on areas that you will engage most in your spring activities. Try glute bridges, plank shoulder taps, side planks with leg raises, banded pull-apart and scapular push-ups.
Spring training ideas for non-athletes
While you may not be an athlete, this season is a great time to try unconventional training methods and dynamic activities that increase physical strength and endurance while supporting your
mental wellbeing. Here are some ideas:
Outdoor workouts: Combining strength training with walking, jogging or yoga poses using light weights can improve posture, flexibility and strength while getting fresh air and sunshine. Try a
park bench workout or start a
new walking routine this spring.
Outdoor boot camps: These camps provide fresh air and a full-body workout. These sessions often include bodyweight exercises, interval training and team activities that involve socializing.
Hiking: Hiking through nature's trails is invigorating. It improves
cardiovascular health and muscle strength, and scenic views offer a mental escape from daily life. Plus, the varied terrain engages different muscle groups.
Trail running: Trail running is a fun way to add intensity to your outdoor workout. Running on uneven terrains challenges your body and works balance, coordination and muscle engagement.
Gardening: Often overlooked as a form of exercise,
gardening is a surprisingly effective way to improve
muscular endurance and flexibility. The digging, planting, weeding and other gardening tasks provide a full-body workout, not to mention the mental satisfaction of nurturing life.
Mix indoor with outdoor: Start with a gym session and then take your cardio outdoors with a trail run or brisk walk in the park. Or, start a lunchtime walking group with co-workers to break up sedentary days.
Join a sports league: Spring is the perfect time to experiment with new sports or fitness classes. Consider signing up for
pickleball classes, softball or a walking group.
Encouragement to get started and stay motivated
It’s one thing to start a new and exciting spring training routine and quite another to keep it up for the long run. Here are some ways to stay on track.
Add variety
Adding variety to your workout routine in the spring builds upon the sense of new beginnings and increases motivation. Mixing up your routine keeps exercise exciting and fun, making you more likely to stick with it. Plus, by challenging your body in new ways, you improve your ability to handle different physical tasks and activities. Varying your workouts can also improve strength, flexibility, endurance and balance.
Set goals and celebrate progress
Setting achievable goals is an often repeated but effective way of staying true to your reasons for caring for your health. Start with small, manageable goals that motivate you to move more, such as a daily walk, a new class each week or a fitness challenge with friends. Find what excites you.
Every step forward is progress. Celebrate your achievements, no matter how small, and don't be too hard on yourself if there are setbacks. Try to find ways of being proud of yourself that have
less to do with physical appearance and more with the gift of health you give yourself. Enjoy the process, and try pushing yourself out of your comfort zone this spring.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="174655" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1714149060929{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/vega-sport-premium-vegan-protein-powder-nsf-certified-for-sport-vanilla-45-servings"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="174652" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1714149078996{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/aloha-plant-based-protein-bars-sampler-pack"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="174653" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1714149097326{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/mrm-driven-pre-workout-boost-mixed-berries"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
