On return from vacation, the routine and the hours seem to command the day-to-day and the return to training is sometimes difficult. Stay with a workout plan to return from vacation to resume physical form.
After the holidays, it is time to return to the routine of work and school and, for many, the return to training is not always easy.
To resume it is essential to understand that the lack of training in the holidays will compromise the performance of initial and it is important that if you sign up for a gym with professionals who help you resume the pace. Then, you must perform the workouts with more moderation, make a reassessment of the physical and a workout plan a return holiday.
Several factors weigh in order to implement this plan: if it was a week or more, if you done some exercise or if you have been fully stopped.
Studies show that it is possible to lose up to 30% of the strength gained with regular training only with a stop of 10 days and with regards to part aerobics, some studies indicate losses of about 10% with 10 days of the stop. Therefore, it is necessary and important to make a retrofitting to training after a long stop.
INDICATIONS FOR A WORKOUT PLAN A RETURN VACATION
STOP FOR A WEEK:
If there is nennhuma against-medical indication you can return to your workout plan however, if you notice a lot of difficulty in the execution of the exercises and feel a lot of difficulty in the repetitions, lower the loads in the first practice and quickly you’ll be able to return to your previous load.
LONG STOP IN PRACTICE:
If you came to a stop more than a week, you should take into account the following points:
- Make a revaluation: it is important that you know which point is that exactly, both the level of the body composition evaluation as of the evaluation practice, in order to have a starting point and may have actual data for comparison in the next assessment. Possibly the fat mass and muscle mass suffered some change during the holiday period;
- Setting new goals: after you do the review, set goals in the short, medium and long term, are they lose fat mass, gain muscle mass, gain strength, gain mobility, do a marathon, etc. The important thing is that learn for the purpose of training, to maintain focus and motivation;
- Ask for the help of a Personal Trainer in the periodization of these steps. Having a goal will encourage you daily;
- Choose activities that you enjoy, that give you pleasure, to reach a consensus among the activities you should do and what you like to do, to keep you motivated;
- Train with someone, to be a personal trainer or a friend, get a workout companion, to help motivate one another and the commitment will be higher;
- Creating the routine is the most difficult, and some studies argue that 21 days is so that a task becomes routine. Set how many times per week you want to train, set the day and place the training as a task to carry out part of their agenda.
WORKOUT PLAN A RETURN VACATION
A workout plan for the return of the holiday must respect the individuality of each person. For a start, you can enrol in a gym Solinca near you for only has 3.99€ per week. Then, simply ask for the help of a professional coach to direct your training to your goal.
You can start by performing a general workout, working all the muscle groups for later on (two, three weeks) when you’re already in better shape, increase the pace and specifics of your workout.
Note: Cases of disease, medical recommendations, and heart rate limits, you should always follow medical guidelines, and professional training.
SAMPLE WORKOUT PLAN:
- Make a series of each exercise;
- At the end of the circuit rest 2 minutes and repeat again;
- Complete 3 series.
- Warm-up: walk or run/bike for 10-20 minutes to 65-75% of the maximum intensity
- Squat : 15 repetitions
- Push-ups of arms : 15/20
- Lunges : 15 repetitions
- Row closed : 15 repetitions
- Abdominal crunch : 20 reps
- Plank : 30 seconds
Do not forget that, in addition to training, the power supply must also be different from that of the holiday, and should go back to being healthy, balanced and adjusted to your workout.