Why The Summer Workout Slowdown Has Longterm Fitness Benefits

If you’re part of the Peloton family, you know that getting into a steady sweat routine has multiple benefits for your lifestyle. You’ll start sleeping better, improve your mood and reduce your risk of developing certain diseases. Still, even those bit hardest by the fitness bug can find it hard to keep their foot on the pedal when it comes to the intensity of your workouts during the slow-down of summer, whether it’s coming from the juggle of managing kids who are out of school, or simply the urge to switch up your usual training for some extra vitamin D outside instead. But good news: that natural shift in the seasons is something to embrace, and you can treat summer as a great time to refocus, recover and avoid exercise boredom. Here’s what you need to know about summer training so you can stay in shape without sacrificing fun in the sun.

Remember That Recovery Is Just As Important As Training

To be a better athlete, you have to take the time to recover not just to prevent injury but also to improve your performance. Research published in The Journal of Strength and Conditioning Research found training recovery (the downtime between successive workouts) is one of the most important aspects of getting faster and stronger and not doing it can cause your muscles to become fatigued and damaged. This doesn’t mean you have to bum it on the beach every other day if you don’t want to. The study looked at both active and passive recovery and found that both produced similar results after 72 hours, meaning that your rest day can include jumping in on your friend’s rec volleyball game to both recover and stay active.

Sweating in the Sun Has Added Perks for Your Heart

Any type of exercise has cardiovascular benefits but researchers from the UK discovered that the skin stores nitrogen oxides (which increases blood flow and lowers blood pressure) and when it interacts with ultraviolet rays from the sun can then be sent around the circulatory system. On the days where you’re feeling Bike burnout or are starting to get tired of the Tread, opt for a walk, run or strength training App workout you can do outside to give your heart an extra health boost while getting the chance to be outdoors more — just don’t forget to SPF!

It’s Impossible (and Not Recommended) to Always Be at Peak Performance

Maximal oxygen uptake (known as VO2 max) is the highest amount of oxygen a person can use during exercise. The higher your VO2 max is, the more endurance you have as an athlete. Past research has found that high-intensity interval training (HIIT) can increase your VO2 max rate, which in turn kicks up your calorie burn. Your VO2 max is also what determines how quickly you recover, be it in between intervals or from one workout to the next. But if you don’t take the time to recover properly, particularly after you’ve been training hard to reach a milestone or conquer a race you risk causing skeletal muscle damage, preventing ATP resynthesis (what helps your muscles sustain contractions when you train), and depleting your body’s glycogen stores (what gives you the energy to push through a tough training session). Case in point? Don’t let the opportunity to enjoy summer activities make you feel bad about skipping or shortening a workout. Instead, plan your week with more HIIT routines and enjoy the extra time off without worrying about losing your fitness in the process.