As the holidays approach, fitness addicts begin to worry about their training during the holiday period or in any case when the gym is closed.
In reality, this thought should also be given to those who have not made fitness their life, but who still train with their own goals.
Without prejudice to the fact that a period of holiday from training has several positive aspects, making us recharge our energy for the following training season and avoiding overtraining, if the period of break from training lasts for a long time, beyond three weeks, yes risks losing part of the progress achieved with effort and sweat throughout the year.
Hence the importance of dedicating a small part of our time on holiday to carrying out some physical exercise that helps us maintain the results already achieved. The type, method of execution and quantity of exercises obviously depend on the objective that the subject has set for himself .
For those who want to lose weight
Those aiming to lose weight should find time to take long walks every day , making sure to prefer the cool hours and hydrate adequately at the temperatures we will find in the holiday destination. It is also important to carry out some short strength exercises against small resistance, even a one liter bottle full of sand is fine, with a frequency of two or three times a week.
For those who want to tone up
For those looking for toning, any sporting activity offered on holiday is fine. Beach volleyball, swimming, surfing and the like , up to the classic beach rackets , are all physical activities suitable for those who do not have particular physical problems and want to maintain physical shape.
If it is not possible to have fun in these sports, running, like cycling, will also be useful. Always paying attention to timetables and hydration , at least three times a week one hour must be dedicated to these cardiovascular activities . Some free body exercises, such as sit-ups, squats and push-ups will help us maintain muscle tone better even on a daily basis.
For those who want to increase muscle mass
As far as the goal of hypertrophy is concerned, the discussion becomes a little complicated. Of course you can’t carry a weight room in your suitcase, but a chin-up bar and with some lucky weights that we find on holiday we can invent something. In the meantime, you need to try to train free body , varying all the ways in which the exercise is performed. For example, by doing push-ups, commonly known as push-ups , you can vary the difficulty of the exercise by changing the height and width of your feet. In any case, prefer multi-competitive exercises that require the use of different muscle areas such as the squat push press.
The large muscle masses involved will trigger the release of anabolic hormones even on holiday. This type of training should be done three times a week.
Training on holiday: Objectives
Obviously the objectives summarized in these three categories do not apply to everyone, as athletes with specific goals dictated by the discipline itself and by the coach who will plan the training to be done during the holidays . In any case, whatever the aim one sets, everyone will have to pay particular attention to nutrition: often on holiday food rules tend to become more permissive, increasing, often excessively, energy intake. But with a controlled diet and with the “holiday homework” that we saw before, we will be able to prevent the return to training after the holiday from being too traumatic .
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