Holidays and summer are around the corner, and you already trying to figure it out: how to continue my routine? Keep my efforts all together and keep on progressing?
One week with no sport and you already freaking out thinking about it;
In this article I will let you know how to compensate 1-2 weeks without sport and which benefits (yes, yes) you can even get from it.
First question is: How often do you practice?
To understand benefits, you can get from one-two weeks off: you first have to know where you stand. I explain:
-are you a regular practitioner?
-or occasionally workout If you a regular, meaning you train at least 2/ week during the whole year, even more if you’re an athlete: it’s brings benefits to stop your routine 1 to 2 weeks off /year.
The off-season is a necessary part of the training cycle.
While there’s nothing inherently wrong with specializing in one sport year-round, it does present a problem when there is no time taken to let the body properly recover.
If you an occasional, you do less than 2 hours / week and you are not strictly regular, then it’s different: it might cause more negatives than positive to stop your sport. It can break down the fragile habits and make you get back to sedentary lifestyle.
When you stop your routine: how to compensate?
Now big question is: you are taking some time off, ok, for 1-2 weeks, sometimes more: no regular sport : how to compensate?
- Eat less
It might not be the advice you want to read. But big truth is: you are less active, you need less fuel: logic.
You need to reduce your amount of food and choose lighter options;
I see a lot of my athletes’ friends’ gaining weight when they stop training, because they keep on eating the same amount of food, sometimes more. It can lead them to sometimes 4kgs a week.
To enjoy your rest without alerting the scale: you’ll have to reduce your carbs intakes, sugar intakes and eat smaller portions;
Choose raw veggies, fruits full of water like watermelon (awesome in summer) and nuts : they will be your best friends.
- Drink a lot of water
Water plays a role in both muscle repair and growth.
Our body is made primarily of water, and water helps carry nutrients, electrolytes and virtually every other substance in your body to your muscles and organs. In fact, most experts affirm that a lot of disease, injuries and infections could be avoided by drinking sufficient water the whole year.
If you exercise regularly during the year your heart rate increased so your muscles can get a quick supply of blood and oxygen. But if you don’t drink enough water, this process becomes less efficient. The result can be muscle pain, spasms, cramps and slowed muscle growth. And of course fatigue.
While you taking some time off you want to get rid of all the toxins accumulated and help your metabolism to regenerate. Water will help with that.
- Get plenty of rest
As your’ on holidays all the point is to rest and enjoy with your loved ones right?
And if I tell you, (to make you feel even more guilt-free) that resting is playing a huge role in fitness results & muscles gain: then it’s even better right?When we regularly exercise: some of the fatigue stays with us, gradually accumulating during long periods of intense training dedicated to our favorite sport.
Even as we get fitter and fitter, the mechanisms of recovery and adaptation begin faltering, putting us at risk for chronic exhaustion, difficulty sleeping and loss of motivation, evidenced in part by declining testosterone levels and increases in creatinine kinase and urea.
- Plenty of sleep
How many times you heard that sentence huh?
As you taking some days off from your usual routine, it’s the right moment to allow you intense nights’ sleep. And those naps during daytime, along by the pool: why not?
Researches has shown that poor sleep is a major risk for heart disease and overweight;
Sleeping 8 hours a night is an amazing tool for:
Athletes know that and most professional trainers ask for 10 hours sleep to their athletes.
A study from Stanford university women’s tennis team for five weeks as they attempted to get 10 hours of sleep each night. Those who increased their sleep time ran faster sprints and hit more accurate tennis shots than while getting their usual amount of sleep.
Sleep can, in fact, be one of the best workouts you give your body, enabling it to rest and recover enough to hit the gym with more vigor the next day.
Taking a long break doesn’t mean getting overly friendly with the couch and laying down all day long.
You don’t want to fall completely out of shape, and you certainly don’t want to add kgs that will be hard to shed later.
It’s time to diversify: Instead of your usual routine: take it easy an try new things.
Look for activities that either build up some attribute useful in your main sport or keep you moving but with a different mental focus.
For example if you’re a cyclist or runner: choose low impact activity and it might be the right time to try some yoga and stretch those legs!
And if you play basketball or tennis, dabble in mountain biking to keep the heart and lungs working, while giving the joints a break.
If you spend a lot of time in the gym normally/ you can just enjoy some outside walks or go swimming each morning, your body deserves a rest and taking a Summer holiday is the perfect excuse.
I like to take 10 days completely off from my routine, and I feel that’s what my body needs after 10 months of intense training and teaching; During those 10 days I just take walks, slow swimming in the sea and that’s it : stretching, reading, enjoying sun tanning sessions.
Enjoy your holidays Get plenty of rest, love, friends, sun, fresh air Love jeydancepilates