How to get back to training after a vacation

TSo the summer passed as if it had never happened.we hope you managed to arrange an unforgettable vacation. Your skin shines with a golden tan, your phone's memory has been replenished with many beautiful photos, and yours — with vivid impressions and emotions. It's time to get back to normal, go to work or school, do your daily chores, and eventually take your rested body to a workout. We know that it's not always easy to do this after a break, but we'll try to help you.

What happens to the body in the event of a break in training

Even in the first few days, people who quit training experience mood swings, because the amount of endorphins and adrenaline drops. Then the muscles become less elastic. After a week without training, VO2 max begins to fall — an indicator that measures the level of oxygen absorption and use by the body. Your stamina directly depends on it.

The reason for this is a decrease in the heart muscle and the intensity of the heart. With its weakening, the amount of distilled blood is also reduced. According to research, a month and a half without physical activity leads to a decrease in VO2 max by a quarter.

Then the strength indicators begin to fall. There is excess weight, because the metabolic processes in the body are less intense. After two weeks of rest, the amount of glycogen decreases, the muscles lose their tone and begin to decrease in volume. Moreover, this happens faster in women than in men.

Post-vacation recovery rate

It all depends on several factors:

  • how long have you not studied;
  • what kind of Sports Did you do before;
  • how often did you train before the break?

Due to the fact that endurance suffers first, even after a short break, you will need to work a little to restore it to its previous level. Strength begins to fade after two weeks without training. Therefore, even if you rested for a month, changes in strength properties will be minimal and you will need a little time to reach the previous indicators.

Of course, if you worked out for several months before your vacation, then you will have to spend more time restoring your fitness than if you had been training for years before.

On average, it will take up to two months to return to your previous form. If the result is just as far from what it was before, analyze the program you are working on, in more detail, or better ask for help from a trainer.

The main thing is not to try to break into an intense schedule right away, but to return gradually and set goals for yourself. If it's really difficult, you might want to try something new — something that will inspire you more.

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