TRANSITION WINTER TRAINING INTO SPRING ENDURANCE

HOW TO TRANSITION WINTER TRAINING INTO SPRING ENDURANCE

Maria Sollon, MS, CSCS, PES

Embrace the Spring Fitness Rebirth!

With spring’s arrival, it’s time to shake off the winter blues and embrace a fresh start to your fitness journey. Transitioning from winter workouts to spring routines is the perfect way to rejuvenate both body and mind. Let’s explore the essential steps to prepare for a harmonious transition into the new season.

Before introducing a new Total Gym workout, let’s discuss how to smoothly transition by making small adjustments to your current program. This will help pave the way for progress towards your fitness objectives.

TIME IS CRUCIAL

The time is now to transition from winter to spring time activities. We all have different goals, fitness levels, schedules, and potential obstacles. There’s no one-size-fits-all approach to transitioning. However, there are many ways to navigate this transition successfully. The key lies in crafting a plan tailored to your specific goals, taking that crucial first step (right now), and maintaining your commitment.

GOAL SETTING

Take a moment to set clear, achievable goals for the season ahead. Whether it’s improving cardiovascular endurance, sculpting those abs, or simply feeling more energized and confident, setting weekly and monthly goals is a great way to prioritize your training performance for success.  Review and adjust them often so you are moving forward and always striving for progress. 

CLEAN FUELING

Health starts from nourishing our bodies from the inside out. Spring is a perfect time to fuel up with nature’s finest offerings of available seasonal produce.  This includes: crisp salads, juicy berries, and vibrant greens that will help fuel your workouts.  So be mindful of what you put into your body in order to get the most out of your transition.

MIND RESET

Having a positive mindset that aligns with your goals is where the magic truly happens. Here’s a simple checklist to follow:

Set intentions for the season ahead.Envisioning the strong, vibrant version of yourself that you’re striving to become.Make positive affirmations.Visualize yourself accomplishing greatness.

These reset tasks will help strengthen your mind to propel your body forward on your transitional journey.

SET THE SCENERY

Tune in to your body’s cues and gradually ramp up the intensity of your workouts. Transition the indoor cardio sessions to invigorating power walk/ jogs through the park or biking along nature trails. Trust me, your body will thank you for the change of scenery.

EQUIPMENT

One great way to transition your workouts is by using your Total Gym equipment. The Total Gym allows you to perform a variety of exercises on one compact machine, making it convenient for any workout routine. The Total Gym also allows you to gradually increase the resistance and difficulty of your workouts, helping you build endurance and strength over time.

FREQUNCY

In fitness training, frequency refers to the rhythm of your workouts, the types of exercises you do, how intensely you do them, and how often you do them within a given timeframe.

As the weather warms up, aim for 3-4 sessions per week. Focus on endurance activities like running, cycling, or swimming, and mix in cardio and strength training for a balanced routine.

DURATION

During winter, it’s easy to focus on shorter workouts. However, as you transition to spring endurance, it’s important to increase the duration of your routines. Aim for at least 30-60 minutes of continuous activity a few days a week, gradually increasing the duration as your fitness improves.

CONSISTENCY

When the going gets tough, that’s the sign to keep going!  The more consistent you are, the better you will feel and you will begin to notice an improved strength difference within just a few workouts! 

ENDURANCE TRAINING BENEFITS

Transitioning your winter training to spring endurance offers numerous benefits, setting the stage for a more energized and effective fitness regimen. Here are just a few reasons why it’s worth making the shift:

Improves cardiovascular fitnessIncreases metabolismEnhances performanceRecharges the mind & bodyBoosts mood & energy Reduces stress levelsCreates consistencyDevelops confidence

WHY A CARDIO + CORE WORKOUT?

Performing a Cardio + Core endurance workout on the Total Gym is a top choice for spring training because it combines heart-pumping cardio intervals with core-strengthening moves that will condition the entire body. This dynamic duo not only boosts your endurance but also prepares your body for the active season ahead, leaving you feeling empowered and ready to conquer the warmer weather!

Now set up your Total Gym and lets transition those muscles into spring training!

SPRING ENDURANCE: Total Gym Cardio + Core Strength Circuit

Get ready to put the spring back into your step with this Total Gym endurance circuit!

Total Gym Set Up:

Level: medium – moderately high level

Accessory: Squat Stand, AbCrunch, timer APP or timer clock

DIRECTIONS:

Warm-Up: (5 minutes)

Start with your own dynamic warm-up to get your blood flowing and to prepare your body for the workout ahead.Dynamic stretch examples: leg swings, arm circles, torso twists, lunges, jumping jacks, mountain climbers, high knees, planks…Perform 10 reps per exercise and 1 set will do!

Circuit Intervals: (approximately 15 minutes to complete 2 sets)

The goal is to keep your body in constant motion. Alternate between cardio and strength intervals to challenge your muscles and to enhance your endurance.Move at your own pace, but without stopping, until the entire circuit is complete.Set a timer APP to perform each exercise for 1 minute timed intervals.Complete the exercises in each circuit twice, then move to the next circuit.You have the option to repeat the circuit intervals as many rounds as desired.Once all 3 circuits are completed (preferably twice), perform the core finisher for an extra core challenge.Feel free to mix and match these exercises to change up the circuits.

Cool Down: (3-5 minutes)

Gradually bring your heart rate down with your own stretching movements.Perform a series of active or passive stretches that target the worked muscles.Stretch muscles in all angles of motion.Hold each stretch for 20-30 seconds.

CIRCUIT 1

Cardio Burst: Bicycle Jog Crunch

Core Crusher: Knee Tucks

REPEAT

CIRCUIT 2

Cardio Burst: Jump Squat Variations (parallel, turned out, single leg, swivel)

Core Crusher: Side Knee Tucks (30 sec/ side)

REPEAT

CIRCUIT 3

Cardio Burst: Side Lying Hops (Right Side)

Core Crusher: Bear Hover Knee Taps

Cardio Burst: Side Lying Hops (Left Side)

REPEAT

Core Finisher: Seated Twists (incline or inverted)

Be sure to check out the video to see how this endurance circuit is performed on your Total Gym.

NOTE: Remember to listen to your body and modify exercises as needed to suit your fitness level. With dedication, consistency, and a sprinkle of springtime enthusiasm, you’ll be well on your way to achieving your fitness goals and embracing the joys of the season ahead.

So lace up those sneakers, breathe in the fresh air, and let’s spring into action together!

Best

Maria

@groovysweat

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