Maintain training during the summer holidays

During the summer months, many tend to fall out of their training habits. But what does it take to maintain training habits during summer vacation, and how can you structure your training to pick it up regularly again in the fall? Johan Arnerlind, Country Manager Sweden at Eleiko and author of the book "The easy way to training habit", shares his best tips for a strong summer.

With over 15 years of experience from the gym industry, including as a group training instructor, PT and concept manager, Johan Arnerlind has good insight into what makes us want to continue training. With his new book The Easy Way to Training Habit (in Swedish), Johan hopes to get more people to train and enjoy all the benefits of exercise. He explains that only 1-2 training sessions a week are required per type of exercise to maintain your existing training level.

“Many people choose to have a training break over the summer, but then you risk losing your results, or even worse, losing your training habit. The positive is that physiologically speaking, you only need to do one strength workout and one cardio workout per week, or even better, one or two combo 45–60-minute workouts to maintain the strength and fitness you sweated in the gym for during the winter months. This routine can help you pick up where you left off in the autumn and continue to develop your training, instead of starting over two steps back,” says Johan Arnerlind.

According to Johan, it takes a much smaller effort than most people think to benefit from an active lifestyle, especially if you are a beginner.

“It’s all about implementing a new habit in a healthy way and at a reasonable pace. If you go too hard in the beginning, there is a risk that you will get burned out and stop. But the great thing about starting to exercise is that it only takes a small effort, less than most people think, to have a prominent effect on your health. Research shows that there is twice as much risk that you will stop exercising if you start exercising three times a week for the first four weeks than if you start with one session a week. So start small, and then increase.”

Find your why

Johan explains that the most important element of maintaining a training habit is to find your why.

“To train, challenge yourself and get sweaty without having a good reason why will probably not last very long. We tend to choose the path of least resistance. That's why it's important to find your why - your motivation engine and positive voice in your head when motivation is running low. You may be longing to have more energy for the family, better sleep, to lower your blood pressure or lose weight to be able to do what you want in life. Dig deep to be sure that your why is truly important to you and can make a difference in your daily life.”

Schedule your workout

Routine and scheduling is the key to successfully maintaining training habits, especially during the summer months.

“Routine is crucial when it comes to training, and for many people, routines fall away during the holidays. One tip is to try to see training in the same way as brushing your teeth - as a natural and regular part of life that just needs to be done. Schedule the training sessions in your calendar, just like any other meeting, so the chance increases that it will happen. Exercising in the morning is recommended, before you head out to the beach,” says Johan.

Keep it simple

Skip complex exercises that are hard to remember and easy to perform incorrectly. If exercise is new to you, focus on learning simple exercises that train larger parts of the body where you can challenge your muscles in a correct way. Squats, deadlifts and bench press are three recommended, basic exercises.

Choose your gym with care

Choosing a gym with an atmosphere that you enjoy is crucial, says Johan.

“The staff are in many cases the ones who create the atmosphere, so make sure you choose a gym with staff, opposed to a non-staffed gym, and that you like the staff. This has been shown to be one of the determining factors whether you continue to train or not. Group training is also something I really recommend. Those who train group training have proven to keep their training habit for longer - which makes sense since as in addition to the training, you also get the social aspect and community in return. The less used you are to training, the more important these aspects are,” explains Johan.

Explore new training types

Summer is a good opportunity to think in new directions and try a new form of training. Go on bike rides, go for a swim or book a hiking holiday. Let the summer training be based on the conditions you have and where you are. You may be traveling with no access to spinning bikes and barbells at the gym as usual. Body weight, logs or cans can also be used to build strength! For those wanting to bring strength essentials to the cottage or on holiday, smaller items such as kettlebells, rubber bands and dumbbells are recommended – and still provide a full-body workout.

Feel better and live longer

Training is something that gives long-term results, says Johan - and establishing a training habit is an important investment for the future. When it feels extra challenging under lazy summer days, refer to your why – and the quality of life that being frequently physically active provides.

“Exercise is something that will give you the conditions you need to do what you want in your everyday life. You will not see results tomorrow, but in the long run, it will make you happier, more alert and more intelligent. Many claim that they do not have time to exercise, but is the alternative to be constantly tired, to have body pain and in the long run, live a shorter life? With simple means, it’s possible to create and maintain a training habit that is long-lasting and get to enjoy the fantastic benefits of exercise for a healthier, longer life.”

Learn more about Johan's book: The easy way to exercise - a method by Johan Arnerlind