How to adapt your exercise routine in autumn

During the summer, we usually allow ourselves some treats in our diet and we are less demanding with our workouts… we feel that our body also needs to escape the stress and routine of the rest of the year.

As the cold of winter has not yet arrived, we are in the best time of the year to practice sports. On the other hand, we must bear in mind that autumn directly affects our health, due to the changes in weather, the change of time and the fact that we enjoy fewer hours of daylight. Autumn is a perfect time to resume training, try new activities, and set ourselves new challenges.

Below, we reveal the advantages of training in the fall, and some recommendations that you should take into account to make the most of this season.

Healthy eating

Before going to the gym, start with a healthy diet , otherwise all the effort you put into the hard training sessions will be for nothing. Good eating habits begin at the supermarket.

Preparing a shopping list with foods that help you maintain a balanced diet is essential: reduce the consumption of sugars, processed foods, alcohol and saturated fats, include a variety of proteins, vegetables, cereals such as rice, legumes and healthy carbohydrates such as potatoes or sweet potatoes.

Although it is tempting to indulge in a nice warm stew during the cold autumn days, we must not forget the importance of maintaining a balanced and healthy diet. Therefore, one option is to incorporate nutrient-rich green leafy vegetables and lean proteins into those delicious stews and pies in your autumn dishes. This way, you are sure to get all the nutrients necessary to maintain your energy and vitality during this season.

With the arrival of autumn, it is a good time to reinforce our well-being and strengthen the body against changes in the weather. Madequa natural supplements are an ideal option for those women who seek to take care of their health from a holistic and comprehensive approach . These supplements not only address specific needs, but act at the root of imbalances, helping to improve overall well-being. Incorporating Madequa into your daily routine can provide the support you need to maintain optimal health during the season.

Advantages of training in autumn

Training during this time offers you a great number of advantages and benefits:

Temperatures are no longer so hot and now you can take advantage of doing all those outdoor activities without fearing the summer heat. For example, in your aerobic exercise plan choose to replace the elliptical with running, walking or cycling.

Gyms usually add new activities to their schedules during the month of October. Go ahead and try something new and get hooked on it to continue it throughout the rest of the year.

Make your New Year's resolutions now , it's the ideal time to change everything you don't like and set new goals and challenges.

You can breathe much better outdoors because the rains renew the air in the cities, so you will feel relief when you go outside to exercise.

Helps prevent winter flu . Now that temperatures are lower, getting outside to exercise will strengthen our immune system and thus reduce the chances of suffering from colds and flu in winter. Researchers support the theory that exercise can help fight infectious bacteria and viruses by increasing the circulation of immune cells in the blood , for example.

Enjoy the scenery . During this time of year we can really find spectacular scenery. Take advantage of the opportunity to get up early and do some sport in the park. This way you will enjoy fresh and calm mornings appreciating nature and you will start the day full of energy.

If you train outdoors…

There are several aspects that are very important and we should not overlook:

Hydration. In summer we tend to hydrate ourselves frequently. We always remember to take our water bottle with us if we go out to exercise, and with such high temperatures we fear suffering heat stroke, but we must not forget that physical effort causes a loss of water that must be compensated to avoid the feeling of fatigue and to be able to perform optimally. It is very important that you continue to hydrate yourself well before, during and after sports practice.

Don't wear too many layers of clothing . When the cold weather arrives, we tend to put on a lot of layers before going out to train. In fact, once we have warmed up, it is not advisable to wear too many clothes. Always choose synthetic fabric, especially for the first layer, and avoid cotton, as it gets soaked easily and reduces body heat.

Don't be too confident in the sun. It's true that temperatures are no longer as high as in summer, but even so, if you exercise outdoors, you should protect yourself from solar radiation by using appropriate protection.

Don't forget to check the weather forecast . During autumn the weather can be quite unstable, so if you go outside you should always check what the weather will be like, especially if you're practising water or mountain sports. Good organisation will help you avoid any surprises.

Tips for getting back into the gym.

Find a gym near you

Go to a gym that is close to your home or workplace. Ideally, you should be able to get there on foot, so you don't have to use the excuse that it's far away on those days when you don't feel like going to work out.

Choose the best time

If you go to the gym at a busy time, you'll probably waste time waiting for the machines to become free and end up distracting yourself. If possible and within your circumstances, find a time when the place is less crowded.

Train with someone

Going to the gym with friends or your partner can be the perfect motivation to keep up your exercise routine. Working out with someone will be more appealing and fun. Plus, if you get lazy, you'll have someone to encourage you to keep going. You can also try group classes instead of working out alone.

Motivate yourself with music

Prepare a playlist of songs that motivate you to work out at the gym. Music helps you concentrate on the exercises and makes you less aware of the feeling of effort.

Start slowly and gradually increase the intensity.

If you're returning to the gym after a vacation, you should start at a low intensity level, take appropriate breaks, and be patient. Sore muscles are normal and can be very painful, so start slowly and let your body adjust to the exercise.

Choose activities that you like

In a gym you have a multitude of activities at your disposal. It is important that you do different exercises to stay fit, but also that you choose those that you like the most or those that you enjoy the most to encourage you to continue.

Plan your workouts and be consistent

Many people go back to the gym in the fall with the intention of spending several months there, but most stop going soon after starting. To avoid giving up, organize your diary and plan your workouts for the week. It is essential to be consistent in order to get fit.

Record your progress

It's a good idea to measure your progress during your sessions and set yourself challenges. Write down your times and the kilometres you've covered, for example, as seeing your achievements in figures will help you keep going. You can use devices such as smart watches and activity bracelets to monitor your exercises.

References

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Thompson Coon J, Boddy K, Stein K, Whear R, Barton J, Depledge MH. Does participating in physical activity in outdoor natural environments have a greater effect on physical and mental well-being than physical activity indoors? A systematic review. Environ Sci Technol. 2011;45(5):1761-72. doi: 10.1021/es102947t.

Delle Fave A, Bassi M, Boccaletti ES, Roncaglione C, Bernardelli G, Mari D. Promoting Well-Being in Old Age: The Psychological Benefits of Two Training Programs of Adapted Physical Activity. Front Psychol. 2018; 9:828. doi: 10.3389/fpsyg.2018.00828.

Gleeson M, Bishop NC. The T cell and NK cell immune response to exercise. Ann Transplant. 2005;10(4):43-8.