If you are trained throughout the year, the body needs a break of at least a month to recover from all the efforts which it was submitted. I know your first thought is that stopping you lose all the results but believe me they are in the world of body building for over 10 years and I can safely assure you that it is not so! Just be careful what you eat and the goals achieved are not lost.
From experience I can tell you that resting in August when return to work in September, my loads were at a 10% increase, I know it sounds unbelievable but it's true, because this break with the body is rehabilitated in all its parts and is ready to resume at large.
But if you can not just stand still we see how you can train without the physical stress, suppose you have a gym in the place where you go to spend the holiday and that your period of leave is 15 days.
First, let us supply: I recommend light meals and a limited use of carbohydrates, your energy needs with built-in fiber (ie lots of vegetables and fruits) and never forget (whether you are at sea and in the mountains) to bring with you a bottle of water to avoid unpleasant incidents such as dehydration.
Also remember to take a multivitamin at breakfast.
treat hours training for those of you who will travel to a mountain resort:
's equipment required if you're passionate about the mountains are good walking shoes and a heart rate monitors to adjust your pace based on heart rate .
I would opt for 2 times a week for 30-40 minutes each, with a slight slope, and every mountain trail is marked with all its features, if you notice that the slopes are too high and slow the pace if not increase the speed of the walk. Set the heart rate to 70% of your maximum rate.
After the walk you do 4 sets of 20 reps of abs on the floor.
Dedicate a weekly workout at fitness facilities, a full-body comprises:
- 4 / 6 sets of 20 repetitions of flexion to the floor with your hands shoulder width apart
- 4 / 6 sets of 20 reps of squatting (ie you squat without weight)
- if you are lucky enough to find support where lift (make sure they are safe) performed 2 sets of traction for maximum repetitions
To be able to run the two week you spend on vacation this type of training will be more than sufficient to maintain the results achieved during the year and will ensure adequate recovery for the resumption in the gym.
treat hours training for those of you who will travel to a seaside resort:
Again, the necessary equipment is relatively small, or you can just bring you sneakers and a heart rate monitor.
sessions of aerobic activity per week and are 2 you can choose from a run of 30-40 minutes on the beach (keeping your rate to 70% of maximum) or to walk the same length of time in the water, making sure to immerse your legs up to 5-10 cm above the knee. If you choose the second option, remember to walk slowly as the stress will be increased (while retaining 70% of maximum heart rate). Terminate
aerobics sessions (regardless of the choice) performed 4 sets of 20 reps of abs on the floor.
to complete the training do a full-body workout composed as follows:
- 4 / 6 sets of 20 repetitions of flexion to the floor with your hands shoulder width apart
- 4 / 6 sets of 20 reps of squatting (ie you squat weightless)
- if you are lucky enough to find support where lift (make sure they are safe) performed 2 sets of traction for maximum repetitions that are unable to perform
IMPORTANT: Remember not to aumentrare sessions at your leisure, is perfectly useless, because in that case would go really to affect the results for which you have so much effort in palestra.Le women who decide to follow this card remain the same times and modes of aerobic training, but halving the free body that is: 3 sets of 10 reps of push-ups, 3 sets of 10 reps of squatting and a maximum range of movement (if you can not miss this year or get help from your friend: you have to do that held by the legs and help to rise, so download part of the weight that you will bear arms).
Source: BodyBuilding.it
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