How to return to sports after the holidays without harming your health? Answers from the trainer

How to return to sports after the holidays without harming your health? Answers the coach

A week’s break will not affect muscle tone, but there are nuances.

New Year’s holidays are a great chance to rest, relax, have fun with friends and forget about everything. Many people want a week off from thinking about the gym. And how after such a break to go back to the mat and dumbbells?

A week’s break will not greatly affect the state of muscle tone. But it can greatly affect the development of physical qualities, in particular strength. In sports there is a concept of “supercompensation”. In simple language, it is when you came to the gym and with difficulty lifted a weight of 8 kg three times, the next time this weight became a little lighter, and after another time you lifted it not three, but six times. In other words, your strength has increased.

The growth of your performance is possible when the interval between classes is three or four days for the same muscle group. If the interval between classes is seven or more days, there will be no increase in strength.

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You should return to exercise gradually. In no case you should not start training with shock loads, save your heart and joints. The first training session should take place in a light mode, in 50% of your usual load. Afterwards, you can gradually increase the volume and intensity of training.

If a person has just started training before the New Year, it is not recommended to stop training on New Year’s week. Both desire and motivation for further action will be lost. Idleness is very relaxing. Athletes are motivated people, they can calmly rest for a week.

If you lay all the holidays, not engaged in any active rest, respiratory and cardiovascular system should be put on alert.

Do not run after the New Year holidays to active group programs. It is better to start with classes with a calm pace, light cardio, yoga, body-balance, body-ballet. If the holidays were active and you had time to walk a lot, ski, skate or snowboard, without problems you can immediately start intensive training.

Of course, it is better not to say goodbye to sports after the chimes, but it is also not necessary to run to the gym. It is enough to walk a lot, to do winter sports for your own pleasure. Such active weekends will not only help to avoid problems with the return to the training process, but also diversify your leisure time.