(NAPSI) – As people settle into back-to-school routines, Tom Holland, exercise physiologist, certified sports nutritionist, and Bowflex fitness consultant, says you shouldn’t let the change of seasons get you down. fall back into other areas, especially fitness and wellness routines.

By implementing a variety of workouts, Holland says, you can establish exercise habits that work across the seasons to help you lead a healthy lifestyle. Here are some of Holland’s tips for reaching your year-round fitness goals:

How to establish a varied training at home in any season

Seasonal change is a reminder to change your routineA recent YouGov* survey found that 26% of American adults haven’t changed their home workouts in the past year, and that’s not good. Holland encourages people to “think of winter as your ‘off season,’ the time when you work on your weaknesses, so you can maximize the enjoyment of your outdoor activities when the weather warms up again.” This switch can activate otherwise dormant muscles to create a more complete fitness program.

JRNY, an adaptive fitness subscription, offers trainer-led coaching for Bowflex cardio and strength products, as well as full-body workouts including yoga, Pilates, stretching, core, and more. , making it easier to achieve a meaningful workout. Holland recommends that “instead of snuggling up with a good book on the couch, you should spend the fall listening to your favorite show while getting a great winter cardio workout via the JRNY app.”

Timing isn’t necessarily everythingAccording to a recent report from the Centers for Disease Control & Prevention, only a quarter of adults met physical activity guidelines for aerobic and muscle-strengthening activities. It also found that health benefits occur with at least 150 minutes per week of moderate-intensity aerobic activity. However, according to a YouGov* survey, 41% of adults think exercise should last 30-45 minutes to be meaningful, which isn’t entirely true.

While time matters, Holland suggests you “think about working out as a collective weekly sum. By doing smaller bouts of exercise, you can still experience health benefits, even if you spread them out throughout the week.

For example, the Bowflex BXT8J treadmill is JRNY compatible and offers the ability to perform short, trainer-led sprint workouts with speeds up to 12 mph or longer walks at a 15% powered incline, offering a variety of workouts for as long as you can run. So the combination of short intervals and occasional long workouts can create meaningful fitness practice.

Work hard, rest harderYou’ve probably heard the saying “work hard, play hard,” and while it’s good in theory, in practice it’s less realistic. Holland explains that your body needs time to rest, so each rep shouldn’t be harder than the last. In fact, it’s good for you to have lighter days before pushing your limits the next day.

Holland says, “That’s why adjustable equipment like the Bowflex SelectTech 552 dumbbells are so great. It lets you improve your personal bests while giving you access to lower weights in a compact design, so you can change your workout routine with the turn of a dial.

Whatever the season, it can be difficult to establish a meaningful exercise program. However, by implementing new workouts, you can exercise different muscles and prevent burnout by giving your brain something new to try and enjoy.

So you can decide not to get too comfortable this fall; this is a good time to continue establishing healthy exercise habits.

*All figures quoted, unless otherwise stated, are from a survey conducted by YouGov Plc on behalf of Nautilus, Inc. The total sample size was 2,646 adults. Figures have been weighted and are representative of all US adults (18+). Fieldwork was undertaken between August 17 and 19, 2022. Participants completed the survey online.