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Transitioning your summer workout to fall

October 9, 2018

Simple tweaks make the changing of the seasons an easy time to change your routine, too. As days get short, temperatures drop, and the rain starts to fall, we say goodbye to summer and hello to autumn. Beloved outdoor activities like running, hiking, biking, and boot camps that we enjoy in the nice warm weather are ending for the season. That does not mean your training has to. It is actually, one of the best time to revamp your regimen and try something new.

Cold weather running

Layer up

Your body temperature is always on the rise as you continue to work out. Whether it is running or walking a good rule of thumb is to "Plan your running attire to be a comfortable 10 degrees warmer than the current outside temp," suggests Kara Deschenes, running expert.

Stay hydrated

Whether it is hot or cold out the importance of drinking water does not change. "Cold weather tends to pull moisture out of the air, which makes you dehydrate faster than you might think," says Allan Misner, personal trainer and host of the 40+ Fitness Podcast.

He continues, "The best way to gauge your hydration level is to pay attention to your urine. Your urine should be clear. It it’s yellow – except for the yellow that comes from supplements – or brown, you are likely in a dehydrated state."

Shift your moves

With the seasons, changing it’s a good time to change up your workout. Fall is a great time to commit to a new regimen, inside.

For lovers of running try some intervals on the treadmill or sign up for a new class. "It’s easy to get stagnant with our workouts and just stick with what we know, but try pushing yourself with this season change and commit to something  completely different and out of your comfort zone," shares American Council on Exercise's — certified, NYC-Based personal trainer, Miriam Fried.


Enjoying the outdoors
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Vibrant colors and cooler weather are not the only bonuses of fall arriving. When exercising outside, your body burns more calories.

“The extra energy required to keep your body warm burns additional calories and causes your body to change body fat from white to brown. Brown body fat is more metabolically active. This is a win-win!”

Another bonus is the fall wind and uneven terrain you encounter. “Outdoor terrain is unpredictable, so the body uses more muscles to navigate the slightly unstable surface,” says Janis Isaman, owner of My Body Couture.


Planning for Daylight Savings

With falls comes shorter days. Shorter days mean you will probably be running in the dark if you are an early or late runner.

Reflective gear and headlamps are always good to have with you so you can see in darker conditions and so that you can be seen as well. Alternatively, changing up your running routine for a little mid-day/lunch run. Just do not forget your sunscreen! Even though the weather is cooler, you still need to protect from toe UVA and UVB rays.


Turning fall chores into your workout

The falling orange-red leaves are beautiful to look at, but raking those leaves might not be your most favorite part. However, you can turn that task into one heck of a work out. According to MyfitnessPal, a 150-pound person can burn 272 calories raking leaves for an hour. Mowing your lawn for the same amount of time can also burn up about 374 calories.

Most important – Don’t forget to stretch!

As the temperature drops, your muscles get tighter. Regardless of doing your workouts inside or outside it is always good to warm up before you start.

“Even if a person exercise in a gym, their body will be cooler than it was in the summer just coming in from outside. As a result, they may require more warm-up sets or stretching to make sure their muscles and tendons and ligaments are as supple as they were in the summer,” says Robert Herbst, personal trainer, coach and power lifter.

To help prevent injuries, do not forget the cool down after the work out. If stretching is not your thing, try treating yourself to a message to flush out lactic acid and keep your muscles elongated.


*Adapted from multiple online articles and