Summer is here and this year is the return of vacations abroad.
We Brits flock to the beaches by the thousands, desperate for some sun, good food and some much-needed R&R.
Whether you’ve booked a few days or two full weeks of vacation, there’s often lingering guilt about being fit and “naughty” on vacation.
You may be wondering: is there a gym in the hotel? Should you pack your sneakers with optimism? Are you really going to get up at 6 in the morning to run on the beach?
For people who love their fitness or have a specific training goal they’re working toward, the thought of spending time outside of their fitness routine can be daunting. You may be worried about losing all your progress or going back to where you started when you get home.
But these fears shouldn’t stop you from enjoying yourself and doing exactly what you want on your vacation. As much as you need a break from work and chores, a break from exercise can also be very good for you, and it won’t affect your earnings.
Bulk nutritionist Simon Jurkiw has revealed why relaxing on vacation is actually a good thing, and PT and Bulk ambassador Hayley Madigan has also shared her views on the benefits of taking a break from your diet regimen. exercise.
So if you want to leave the sports bra at home and limit your cardio sessions to walking to the bar or taking a dip in the ocean, this is why you’re completely fine.
Rest is essential for progress
Taking a break on vacation is not only a good idea, it is essential. Simon says that rest is where we grow.
“We are not robots and we need time to recover from our training,” he explains. ‘This benefits the body and mind.
‘The concern with taking time out is that you will lose all your earnings. That is not the case at all. In fact, it is very unlikely that you will be able to progress in a linear fashion. Professional athletes aren’t at the top of their game 12 months out of the year, and you shouldn’t expect to be either.’
So when you’re on vacation, Simon says the priority should be to enjoy yourself.
“The idea that you ‘dropped’ your diet during the week you were off and gained a ton of weight is just impossible,” he adds. “Ultimately, the majority of any additional scale weight will be stored in carbohydrates and water.”
Try active rest if you can’t do anything
Taking a half step back can allow you to take two steps forward. But if you don’t like doing absolutely nothing, there are other ways to rest.
“If you’re a really restless person, there’s always the option to actively rest while you’re away,” says Simon.
‘Rest days don’t necessarily mean you don’t have to do anything; Active rest, such as walking, is a great way to keep your body moving and can be relaxing for your mind.
‘Just remember, rest is where we grow, focus on getting a good and consistent sleep and enjoying your life. It is not necessary to follow a strict nutrition program throughout the year. Go and enjoy your food and know that the gym is always waiting for you when you return.’
Hayley adds, “If you’re like me and you can’t sit still for more than 10 minutes or sunbathing isn’t for you, then stay active through other means, like climbing mountains and exploring where you’re staying.” It is a great alternative to training.
“It means you’ll still reap all the benefits of resting your muscles for a week, but it will also give your mind renewed focus and appreciation during your vacation.”
Overcome muscle fatigue
It is very important to remember that taking a break from the typical gym routine and allowing yourself some down time during the holidays is not only important for the mind, but can also benefit your body.
“Muscles grow at rest, and often we train hard for months without giving our bodies much-needed rest,” says Simon.
“Muscles are torn during training and only recover on rest days, while time off from training allows our muscles to repair, grow and heal, which is essential for muscle gain, growth, overall strength and optimal health.
“That said, if you’ve noticed a recent decline in your performance in the gym or been flat for a while, it may be time to book that vacation and give yourself that well-deserved break from training.”
Muscle fatigue can occur when we overtrain, or if we don’t allow ourselves the rest our bodies need.
“This means that the maximum force or power produced by the muscles will decrease,” adds Simon.
‘You can help limit muscle fatigue by resting and recharging your glycogen stores. This refers to consuming a higher amount of carbohydrates to replenish muscle and liver glycogen stores which can then be stored and used later as energy for exercise and training.’
Avoid physical exhaustion
Not only does training have its physical benefits, it can also dramatically help your mental health.
Hayley says that you can feel nervous about taking a break and the thought of taking a break can cause stress, but overtraining can lead to lack of motivation, depression and mental fatigue if we don’t give ourselves breaks.
“Taking a week off can prevent these factors from occurring and allow you to come back even stronger both mentally and physically,” she says.
‘You’ll notice an improvement in your mood, a clearer mind and more motivation to get back on track once you’ve had your break. Also, when you rest more than usual from training, you may notice that your sleep cycle improves.
“You can sleep deeper and longer and this, in turn, will help your mind and body recover better from your workout.”
Remember: physical activity and exercise should be something you add to your life and make it enjoyable, rather than an obligation.
Taking time off to get fit during a vacation or for any other reason is completely fine. You don’t have to have ‘earned’ a break, or justify your decision. Simply not wanting to exercise is a valid option.
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Get in touch by emailing MetroLifestyleTeam@Metro.co.uk.
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