The dreaded holiday workout

Can we rest while maintaining a healthy workout routine?

End of the year, heat, holidays and breaks in schools and many offices. The perfect time for family reunions, seeing friends before the end of 2024 and… working out? Yes. If you’ve started your workout routine at some point this year, thinking about improving your health and self-esteem, you know that this wellness work can’t stop. However, we are all human, and it’s easy to say that, but hard to do. After a challenging year, staying focused can be a difficult task…

If you want to find out how to maintain a healthy workout routine while you rest, MALÙ spoke and collected golden tips with Lincoln Cavalcantepersonal trainer of the famous, founder of Neuro Performance EMS and creator of the method TOP10Laps.

Plan your holiday!

Maintaining your exercise routine during the holidays can be difficult for a variety of reasons. Changes in routine, lack of structure, temptation to relax, travel, lack of motivation, commitments… even rest requires our attention. And it turns out that the last thing many of us remember are the after-parties, when life returns to normal and we realize that our routine has become a mess. “Especially for those who have to travel, the absence of a gym or equipment can limit your opportunities for exercise, as well as being detrimental to your diet, and being outside of your usual training environment can reduce your concentration and determination. However, postponing “Training ends up being worse in the long run,” comments Lincoln.

The expert advice comes in two parts: “First, accept that you don’t always need to manage everything. And, second, plan to follow a lighter workout routine if you feel the need. the most important thing is not to lose coherence”, he advises.

Strategies for training on holiday

Lincoln advises that, on vacation, the mindset is more about staying active and less about having big goals. Some expert advice is:

• Plan ahead: Include physical activities in your itinerary, such as hiking, hiking or swimming.

• Adopt short workouts: Try high-intensity workouts (HIIT) that require little time and space.

• Bring portable equipment: Resistance bands, skipping rope or yoga mat, easy to carry.

• Use body weight: Do exercises like push-ups, squats, sit-ups and planks anywhere.

• Enjoy the local environment: Explore local options like beaches, parks or pop-up gyms.

• Incorporate movement into everyday life: Walk more, use stairs, play sports or participate in outdoor activities.

• Maintain consistency: Focus on regular physical activity, even for a short time, so you don’t lose the habit.

The golden hour

Lincoln believes that, during this period, the best time to train is in the morning, immediately after waking up. “Especially when traveling, there are many entertainment options, such as parties and trips. If you plan to train early in the morning, you are less likely to forget about this responsibility during the day,” he recommends.

And if you’re out of ideas on what to do while you’re away from the gym, your personal trainer suggests an unexpected ally. “YouTube is a great tool, because there you can write exactly what type of workout you want and the intensity level. As well as your level (beginner, intermediate or advanced), to have a workout as close to reality as possible,” he says.

And remember: rest on holiday!

In closing, the expert advises not to view training as a mere obligation, but rather as a form of self-care. “Combine your training routine with free time to enjoy the place and the company, listen to your body so as not to exceed its limits and, if you deem it necessary, adjust the intensity of your training. Consider both physical exercise that holidays as part of your well-being be routine”, he concludes.

Exercise Tips!

To help you keep your body active on vacation, Lincoln Cavalcante has put together a list of versatile physical activities that require little to no equipment and help you maintain your physical condition in a practical way. Let’s go?

On the beach

• Running or walking on sand: works on endurance and balance.
• Planks and push-ups: excellent for the core and arms.
• Plyometrics: Jumps or burpees on the sand intensify the effort.

In the park

• Run or walk: Use available trails or routes.
• Functional workouts: Use benches or logs to support push-ups, step-ups or tricep dips.
• Stretching or yoga: Outdoor spaces are perfect for relaxing and improving flexibility.

In hotels

• Bedroom circuits: Combine squats, jumping jacks, planks and sit-ups.
• Using Furniture: Chairs and loungers can be used for dips or leg raises.
• Climbing stairs: a great alternative to using treadmills or elevators.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.