SPORT: A BREAK DURING THE HOLIDAYS, WHAT ARE THE CONSEQUENCES?

You are going on holiday and you are afraid of losing the benefits of the work you have done all year? In this article, you are going to find out what happens to your body when you stop working out. 

Eva, our Domyos coach, will explain how to continue training away from home. Follow the guide!

  HOLIDAYS AND A BREAK FROM SPORT: WHAT ARE THE RISKS?

 Various systems will change during a break from training:

 

• Decrease in cardio endurance: within 10 to 14 days, it will already be possible to see a 20% decrease in cardio-vascular performance, a decrease in pulmonary ventilation and an increase in heart rate.

• Decrease in strength: 4 weeks after taking a break from physical activity, you will see a 15-20% decrease.

• Energy reserves: intramuscular sugar reserves will decrease and fat reserves will increase.

• Changes in muscle compression: you will feel a difference after 3 weeks. The proportion of the fibres that have been specifically developed (rapid or slow/resilient fibres) will decrease.

• Changes in muscle mass: in about twenty days, approximately 10 to 15% of muscle mass will be lost if it is not maintained.

 

From the 10th day of your break from sport, your basic metabolism starts to drop.

This basic metabolism corresponds to the number of calories burned in 24 hours at rest. Training enables it to increase but inactivity reduces it.

It is therefore essential, if you stop physical activity, to reduce your calorie intake so as not to gain any body fat.

HOW CAN YOU CONTINUE TRAINING DURING THE HOLIDAYS?

Here are a few fitness exercises that you can do during your holidays, without any equipment

Exercise 1: Press-ups

• Muscles targeted: major and minor pectorals, triceps, deltoids and abdominals.

• Execution: face the ground with your hands more than shoulder width apart, put your weight on your feet with your legs out straight. Bend the elbows in order to lower the body until you are just above the ground (5cm from the ground), then push back up.

• Breathing: inhale on the descent, exhale after pushing back up.

• Safety tips: keep the abdominals contracted so you do not arch your lower back.

• Number of repetitions: 3 sets of 20 press-ups with a 1 minute rest between each.

Exercise 2: Burpees

• Muscles targeted: the whole body. This exercise improves the breath.

• Execution: stand with your feet apart, about the width of the pelvis, and put your hands on the ground. Quickly move your feet to the back to put yourself in plank position and then tuck them under your chest and jump up, with your hands above your head. For more of a challenge, you can add a press-up whilst you are in plank position or a hop after the jump.

• Breathing: exhale on the descent, inhale when you tuck your legs under your chest and then exhale as you jump.

• Safety tips: keep the abdominals contracted so you do not arch your lower back

• Number of repetitions: as many as possible in 30 seconds, do this 3 times.

Exercise 3: Sit ups

• Muscles targeted: the rectus abdominal muscle and hip flexors.

• Execution: lie on your back with your legs bent. Extend your arms behind you and bring them forwards to bring yourself up until completely straight. Once in the seated position, place your arms out straight above your head and stretch upwards.

• Breathing: inhale whilst on the ground and exhale whilst in the final position (seated).

• Number of repetitions: as many as possible in 1 minute.

Exercise 4: Lunges

• Muscles targeted: quadriceps, buttocks and hamstrings.

• Execution: stand with your feet apart, about the width of the pelvis, and take one step forward. Place your hands on your hips, look in front of you and bend the back knee to brush the ground, then bring it back up again. To increase the difficulty, try jumping lunges: jump to reverse the position of your feet at the end of each lunge.

• Breathing: inhale on the descent, exhale on the way back up.

• Safety tips: be sure to keep the front knee above the ankle so as not to hurt your knee. Contract your abdominals and keep your chest straight.

• Number of repetitions: do 8 lunges on one side, then the same number on the other side.

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