Sports on vacation: how not to neglect training during vacation

Even dedicated sports fans sometimes feel the urge to give up training for a couple or three weeks. We’re sure that the biggest temptation arises during vacations, when you want to enjoy a legitimate vacation every day instead of sweating it out in the gym. However, stopping working out altogether isn’t the best option for the body you worked so hard on before your trip. Alexander Karpov, a trainer of World Class network, tells us how to find a way out of this dual situation.

Why is it important not to stop training even during vacation?

The principle of continuity of the training process – regardless of the goals – is very important for achieving results in training. Besides, in the absence of stimulus (i.e. training) to trigger changes in the body, the latter will willingly get rid of muscles and start to store fat.

What happens to the body during the period of inactivity? There are several factors involved. For example, how many times a week you used to work out usually, what your training experience is, the goals pursued in training, lifestyle and so on. But in any case, a break of three weeks is enough time to lose some conditioning. Using my own example: I work out every day, and a break of three weeks means skipping 21 workouts at least. So after the break, I have to make up for it!

Change your training plan to give yourself a rest

To stay in shape, but at the same time rest while traveling, you can make your workout shorter in time, perhaps a little lighter in load, and include exercises that involve a lot of muscles throughout the body. Great for a vacation or business trip – when time and equipment are scarce – is circuit training.

When traveling, I think it’s best to exercise in the morning so that the rest of the time can be spent on what the trip is all about. If the vacation is not very active and in a hot climate, you can allocate time for training in the afternoon, when it is the hottest, and perform it in a cool room or gym.

Well, and the best motivation on vacation: you want to eat good food – you will have to work out. After all, you can’t relax without consequences. The basic principle does not change: if you consume more, spend more. The composition of the food basket is also important, you should not abuse “forbidden”.

Is there anything to replace the usual workouts while traveling?

Strength training can only be replaced by a similar type of exercise. That is, you can’t replace a gym session with weights with a walk, but you can do circuit training using your own body weight. But if we are talking about cardio, then there is a whole range: walking, swimming, cycling, running, sports games.

Exercises with your own body weight that can be performed anywhere

When going on a trip, it is important to think over a training plan in advance. Not all hotels have gyms – a factor that should also be considered. This set of exercises is suitable for practicing anywhere without any equipment. Try to select the number of repetitions so that they are not “refusal”, but also so that it is not too easy.

Exercises are performed in a circle, rest depends on the level of fitness, you can not rest. And don’t forget about ten minutes of warm-up! For more advanced fitness adepts: do the maximum number of laps in 45 minutes.

Plyometric lunges

Θέση εκκίνησης: standing in a lunge, support on the front leg, body slightly bent forward, back straight.

With a push of the front leg, jump up, fully straighten up and change legs. Land in the starting position, but the other leg should be in front.

Push-ups from the floor

Θέση εκκίνησης: lying down, hands are located under the shoulder joints, slightly wider than the shoulders, shoulder blades are brought to each other, the back is straight.

Keeping the posture, bend your arms at the elbow joints and lower yourself down. Then smoothly return to the starting position.

Forearms extension in a rest position

Θέση εκκίνησης: lying on the forearms, hands shoulder-width apart, forearms parallel to each other, back straight.

Simultaneously and under control extend the forearms, come out to a supine position and return to the starting position.

Body flexions lying down

Θέση εκκίνησης: lying on your back, legs bent at the knees, hands behind your head.

Bend your torso and lift your shoulder blades off the floor without helping yourself with your arms. Then return to the starting position.