When the sun is shining it can be hard to motivate yourself to go inside the club for a workout - even if it’s just for an hour, you might not want to miss a minute of daylight. But keeping up with your routine inside the gym - rain or shine - in the long run will help you stay strong for all the outside activities you love to do in the summertime. I checked in with The Alaska Club West’s Personal Training Manager, Sentiera Stricklin, for her staff’s tips for staying strong and motivated even on the sunniest days.
If you haven’t hopped on the strength training bandwagon yet, you’re missing out! Mounting evidence shows that incorporating a regular strength training routine into your week improves not only your muscles, but also your bones, mobility, confidence, mental health, and more. * Maybe your goal is to hike as many of Alaska’s trails as possible – you’ll need leg strength and endurance of conditioning. Maybe you want to reel in a prized halibut by yourself – work on upper body strength. Heading out on a sea kayaking adventure or river float? Practice planks or Pilates to strengthen your core. Whatever you’re doing this summer, prepare yourself and prevent injury by training at the club. Try a functional strength training class such as Team Training or Group Power to build muscles. In a rush? Hit the ExpressWay for a full body workout you can do on the weight room floor in about 30 minutes. Or get matched with a personal trainer who can design a routine for your unique fitness goals.
Building muscle isn’t the only reason to hit the gym.
Balance ⚖ - Give your body a break from the sun. Heat exhaustion can happen in any temperature. By getting your workout done indoors, you can decrease your chances of heat exhaustion and enjoy fun in the sun later.
Exercise + sunlight 🔆= good mood! Coupling sunlight outside and exercise in the gym releases endorphins, leading you to experience more positive feelings throughout the season.
Avoid allergy triggers! 🤧- Sometimes being outside with dust, pollen, and dirt can trigger allergies. Give your respiratory system some TLC by working out inside at the gym.
Mobility & recovery – Maintenance and recovery are just as important as strength training. Try a restorative yoga class or treat yourself to a steam, sauna, or recovery equipment such as foam rollers, red light therapy, cryolounge and more to recover from long hikes or high intensity activities.
Starting over is hard – Once you’ve established a regular fitness habit, your body – and your workout buddies – get used to you being at the club. Stay consistent to keep up with your goals and prevent injury.
Sentiera says members agree. During Anchorage’s recent stretch of sunshine, she asked them why they hit the club.
"Jacque's circuit class! In any weather." - Nora
"To stay consistent on your routine." - Maceo
"Routine! Having a place to go a couple times a week brings stability and a sense of accomplishment to my routine. I can and will still play outside afterwards! The gym helps building muscle in a way I can track, and it helps protect my joints while playing outside." - Sydney B.
"Discipline." - Maurice
You can also break up your workouts by taking what you do inside the club with you outside:
- Find hills or incline routes for family or mindfulness walks to increase resistance.
- Load 10-15lbs in a ruck sack or backpack for walks or hikes to perform the activity under load.
- Take 20 minutes wherever you are to include a yoga flow warm up and hit the planks!
- Try bridges with 30 second holds or lifts for 5 sets.
- Squeeze your glutes and shoulder blades together for strength training maintenance.
Spending an hour inside the gym will still leave you with plenty of time to play outside during Alaska’s long summer days. Keep up your workout and recovery routine at The Alaska Club this summer and don’t forget to share all those amazing outdoor adventures that you trained for with your workout buddies.
Source:
https://www.healthline.com/health/fitness/benefits-of-strength-training
Written by Tracy Dumas with contributions by Sentiera Stricklin and the Personal Training Staff and Members of The Alaska Club West.