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Writer's pictureJustin Potter

Fall Fitness Game Plan

🍁 Optimize Your Fitness Routine for the Fall Season.


It may be just a touch early here in the South, but a little break from the 95-105 degree days has us feeling like Fall is right around the corner. As with any change of season, it's the perfect time to reevaluate and optimize your fitness routine. This evaluation offers a unique opportunity to adjust your workouts, embrace new activities, and set fresh goals for the rest of year. Here’s how you can make the most of your fitness routine this fall.


1. Embrace the Outdoors

Fall is a beautiful time to take your workouts outside. Yes, Alabama friends, I said outside. 🫣 The cooler temperatures make outdoor activities WAY more enjoyable. Consider incorporating the following into your routine:

  • Running or Walking: Take advantage of the cooler weather and hit the trails. The change in scenery can be refreshing and motivating.

  • Hiking: Explore local trails and parks. Hiking not only challenges your cardiovascular system but also strengthens your legs and core.

  • Rucking: "Rucking" is essentially just hiking/walking, but with a weighted veset or weighted backpack on for a little more... umm... effort.

  • Cycling: Enjoy the fall breeze on a bike ride. Cycling is a great way to build endurance and leg strength while soaking in the fall colors.


2. Adjust Your Workout Intensity

With the change in weather, you may need/want to adjust your workout intensity to match the cooler conditions. Here are a few tips:

  • Warm-Up Properly: As temperatures drop, it’s crucial to warm up adequately to prevent injury. Spend extra time on dynamic stretches to get your muscles ready.

  • Layer Up: Dress in layers that you can easily remove as your body warms up. This will help regulate your body temperature during outdoor workouts.

  • Mix It Up: If you’ve been focusing on strictly high-intensity workouts during the summer, consider incorporating more moderate-intensity exercises that can help with recovery and flexibility while still keeping you active.

If you aren't sweating, you aren't warm yet. - jP

3. Set New Goals

Fall is a great time to reassess your fitness goals and make sure what you are doing still lines up with what you want. Whether you’re preparing for a fall race, aiming to build strength, or simply looking to maintain your summer progress through the holidays, setting new goals can keep you motivated.


  • SMART Goals: Make sure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound. For example, setting a goal to run a 5K by Thanksgiving can give you a clear target to work towards.

  • Strength Training: As outdoor activities begin to wind down, it’s a good time to shift indoors and focus on strength training. Building muscle not only enhances your metabolism but also supports overall fitness and injury prevention. Strength Training also builds bone density over time, decreasing chances of osteoporosis down the road.


4. Incorporate Seasonal Foods

Nutrition plays a vital role in any fitness routine. As we approach the holidays, it becomes even more important. Fall also brings a variety of nutrient-dense, seasonal foods that can fuel your workouts and aid recovery.

  • Pumpkin and Squash: These fall staples are rich in vitamins and fiber, making them great for post-workout meals.

  • Apples: Packed with antioxidants and fiber, apples are perfect for a quick, healthy snack.

  • Root Vegetables: Sweet potatoes, carrots, and beets are not only filling but also provide essential nutrients like vitamin A and potassium.


5. Prioritize Recovery and Rest

As the days get shorter, it’s essential to listen to your body and prioritize REST. Wait... what is this magic "rest" you speak of? 🧐

The change in seasons means shorter days and less sunlight, and this can affect overall energy levels, so make sure you’re giving yourself adequate time to recover between workouts, but also "recover" = sleep + stress management.

  • Sleep: Ensure you’re getting enough sleep each night. Aim for 7-9 hours to support muscle recovery and overall health. (Tip: Give yourself a "sleep opportunity" of about 9 hours. This will ensure you get 8 hours of sleep each night after wake events and sleep waves.)

  • Stretching and Mobility: Incorporate more stretching and mobility exercises into your routine. This can help prevent stiffness and keep your body agile as the weather cools down. A 5-10 minute foam roll session before bed every night will really make a difference.

  • Mental Wellness: The transition to fall can also impact mental health. Consider incorporating mindfulness practices such as meditation or deep breathing exercises to reduce stress and enhance your overall well-being. Also, try to get as much direct sunlight as you can.


6. Prepare for Indoor Workouts

As fall progresses and the weather becomes less predictable, it’s wise to have a plan for indoor workouts.

  • Home Gym: If you don’t already have a home gym setup, now is a great time to create one. Basic equipment like dumbbells, resistance bands, and a yoga mat can offer a versatile workout space.

  • Cardio Alternatives: If you’re used to running or cycling outdoors, consider indoor alternatives like using a treadmill, stationary bike, or rowing machine to maintain your cardio fitness.

  • Fitness Classes: Consider joining indoor fitness classes or online workout programs. These can provide variety and keep you engaged as outdoor activities become less feasible.

What we offer at Percheron is really a great solution for when the weather turns on you. We offer personal training, as well as group training in classes of up to 8 people. This keeps the overall group size small and keeps the personal attention on you.

Conclusion

Fall is a season of change and renewal, making it the perfect time to optimize your fitness routine. By embracing the cooler weather, setting new goals, and adjusting your workouts to fit the season, you can maintain your momentum and continue making progress towards your health and fitness goals (& get ahead of the holiday slump and new year's rush). Enjoy the transition, stay active, and make the most of what this beautiful season has to offer.

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