Working Out On The Vacation Can Be Counterproductive
Training on vacation does not create problems, but taking a summer break from our daily workout allows you to reduce stress, offering numerous benefits to the body and mind.
Because It’s Good To Take A Break From Training
Training on vacation yes or no? Adopting a training routine is essential for the well-being of our body, not only for the well-being of the muscles but also for the mind because, by training, we release endorphins, responsible for a good mood. And like any routine, to stay healthy and fit, you need to be regular and methodical in your training.
Having said that, even from the sport it is good to take a break from time to time, perhaps taking advantage of the long-awaited summer holidays. Because, just like you don’t get fat after just one binge, taking a few days off your fitness routine won’t undo all the results you’ve achieved over the year.
In addition, taking a break from fitness could be the ideal solution to avoid burnout, let our muscles recover, and regain motivation.
Exercise On Vacation: All The Reason To Take A Break
Holidays represent a very important moment because they allow us to disconnect from the routine and get out of everyday life, leaving our muscles the relaxation they deserve. Let’s see what are the reasons why it is recommended to take a break from training.
Finding The Right Motivation
The days of vacation help us to find the necessary energy to clear our minds, finding new energy and enthusiasm to get back to our routine. Repeating the same actions and exercises every day can become exhausting in the long run, so taking a well-deserved break is highly recommended.
Pause For Recovery
The recovery time is as important as the one dedicated to the exercise. It is very important to give our muscles time to recover. The risk is that of overtraining, with the risk of ending up in burnout and risking some injuries.
The Shape Is Not Lost In A Few Days
Fitness and physical strength are not lost within a day. It takes at least two weeks to start losing muscle tone. In general, thanks to muscle memory it is possible to recover our training program very quickly.
In Shape On Vacation: Three Tips To Not Lose The Results Obtained
Many sports lovers wonder how they can manage to maintain muscle definition during the summer, the period in which the results obtained with the workouts and dietary efforts made are gradually disappearing. Freer eating, various moments of leisure, and lack of physical activity end up dividing sportspeople into two categories: people who are afraid of losing muscle mass and people who are afraid of gaining weight. Let’s see how to deal with the first case.
How Much Muscle Mass Do You Lose On Vacation?
The variables that affect the decrease in muscle fibers and cells are training interruption, type of training, and athletic preparation. Scientific research carried out on the phenomenon underlines how muscle loss is marginal in short periods of interruption and decidedly irrelevant in all those who engage in aerobic activities such as cycling or running.
Conversely, a prolonged period of inactivity by those who usually practice strength sports such as bodybuilding or Crossfit is counterproductive in every respect. It has been proven that three months of non-training can cause you to lose up to 15% of your muscle mass.
Fortunately, there are some small tricks that ensure the maintenance of muscle mass in the summer and all the results that fitness enthusiasts have worked for during the long winter.
It is possible to keep fit even on vacation by keeping a high focus on nutrition and supplementation and building minimal sessions with exercises capable of keeping the body in training. But what are the best ways to face the holidays by keeping fit and avoiding weight gain?
Diet
Summer holidays do not make it easy to maintain good food intentions as you cannot keep up with the same habits as the rest of the year. All that needs to be done in the summer is to avoid periods of rather prolonged fasting and to vary the meals in order to ensure sufficient protein intake to maintain muscle mass.
Do not forget to have breakfast to support the daily routine and high temperatures and to consume natural snacks to arrive less hungry at main meals and avoid temptations.
The best healthy foods to eat in summer are those rich in water, but also a slice of meat, a mix of plant derivatives (soy, peas, rice, and hemp), or dairy products, which support the correct level of essential amino acids necessary to preserve the muscle mass.
Supplements
If it is not possible to respect the balance of meals and therefore to supply the body with the essential nutrients for muscle maintenance, nutrition must be accompanied by protein-based supplements to support muscle fibers and to avoid those periods of fasting. which would only lead to subsequent uncontrolled binge eating and dangerous glycemic peaks.
Maintenance Training
The results speak for themselves: training should not be interrupted in order not to lose muscle mass both in summer and at any other time of the year. Whether it’s a group activity like Zumba, water aerobics on the seashore, or going for a run in the park, the important thing is not to stop training your muscles.
It is advisable to play sports in the summer or, at the most, lower the level of training with a mini workout made up of minimal exercises capable of maintaining muscle mass: squats, abdominals, and planks are the basic exercises of any circuit.
In this case, it is sufficient to build a short but intense workout of 20-30 minutes, jump rope, or train with TRX bands. All you need to do is set up a short bodyweight workout consisting of 10-20 minutes of running, 5 reps of pushups, 1 0 reps squats, and 15 reps push-ups.
