The vacation season is not an easy time for people who work out regularly. When you go on a long-awaited vacation, it can sometimes be difficult to force yourself to be physically active. However, it is worth finding a few moments for training in order not to lose the hard-earned effects of exercise.
Should you exercise during the vacations? Opinions on this topic are divided. Opponents of training on vacation claim that it is worth taking a break from training and diet for a few days. Thanks to this our body will be able to fully regenerate. They also emphasize that mental rest from frequent training will help to return to them after the vacation with redoubled strength. On the other hand, in order not to fall out of the rhythm, it is worth devoting at least several minutes a day to holiday training. To motivate yourself, you can do your workouts in picturesque surroundings. This is a very pleasant way to spend time outdoors.
How do I prepare for a workout on vacation? If possible, you should pack a set of accessories for your workout in your suitcase. Even the smallest suitcase or backpack can accommodate elastic bands. You can use them to exercise any part of your body. Equally practical equipment, which does not take up much space, is skipping rope. What to do in situation when we cannot take any sports equipment with us? Training can then successfully perform with the help of objects that we have at hand. This may be chairs, which are on the equipment of the hotel room. With their help you can exercise both biceps and triceps. You can also successfully use water bottles filled with water for a holiday workout. You can also use water bottles filled with water to train on holiday, as they are ideal for bench presses, sit-ups and squats.
It’s not just your local gym that you can use on vacation. You can replace barbells or dumbbells with the above-mentioned objects or your own body weight. When on vacation, it is best to do exercises that involve as many muscle groups as possible. A good solution here is a short but intensive workout. However, it should not be too demanding, as it can end with an injury, which will make your well-deserved rest more difficult.
What should the ideal holiday workout look like? It should begin with a short warm-up. It will prepare the body for an increased effort, contributing to the activation and increased flexibility of muscles, joints, tendons and ligaments. Ideally, the warm-up should last about 10 to 15 minutes. It may include, among others, jumping jacks, boxing run, head circles, arm circles, hip circles, knee circles, bends with straight legs, push-ups or squats.
After the warm-up, you can move on to the actual general training. It may consist of, for example, push-ups, squats, sit-ups, straight legs, jumping jacks with knees drawn to chest, jumping jacks with hands narrowly placed, oblique abdominals and forward lunges. It is best to do 2 to 4 circuits during this workout, taking 30 seconds off between each circuit and 2 minutes off after each circuit.
Such a holiday workout is best performed from 2 to 5 times a week, depending on individual predispositions. If you are a bit more advanced, you may decide to do some of the following exercises: push-ups with a clap, squats with a jump, leg raises in a lying position, plank, push-ups on tiptoes, push-ups with legs elevated, plank sideways and one-legged deadlifts, for example using a bottle.