The holidays are almost over for millions of Italians and the return can be truly traumatic. Not only on a psychological level but also on a physical level. During the holidays we often tend to let ourselves go and sacrifice training on the altar of relaxation and good food. But don’t worry. Here is the perfect workout to get in shape after the holidays without getting hurt. And with the right precautions we can also try it outdoors, at least as long as the summer days allow it.
Here is the perfect workout to get in shape after the holidays without getting hurt
The watchword to get back in shape after a period of stop and overdoing is one: gradualness. Our goal is to slowly get the body used to effort again and to rediscover the pleasure of training. That’s why it’s always best to start with the exercises we like best. Only later should we increase the weight and duration of the effort.
In principle, to start again we can try with three sessions of exercises a week of half an hour each. All this alternated with a day of rest between one session and another. For reactivation it is always better to opt for a total body program, that is a training plan that affects all the muscles. This way we will be prepared as soon as the time comes to pick up the loads.
Even if we often train with weights, we must proceed progressively. We lower the kg load for one or two weeks and as soon as we no longer feel the fatigue we return to the usual loads.
We also try to include some new exercises in the workout that we have never tried. The news is always positive and could give us those stimuli that we have lost during the holidays.
In any case, before starting the DIY we should always consult an expert or a qualified personal trainer. It will be he who will make an estimate of our psycho-physical situation and advise us on the right program to start training again without risking injuries.
The importance of aerobic exercises and nutrition
Beyond the type of exercises we choose, two things should never be missing: aerobic work and a healthy diet.
As long as the days allow it, let’s dedicate ourselves to fast walking, running, cycling and swimming. These are all fundamental activities to reactivate the metabolism, improve the conditions of the cardio-circulatory system and dispose of any accumulated pounds.
The return from vacation should also coincide with the end of wrong diets. We reintroduce fruits and vegetables into the diet and choose foods loaded with fiber. We will need them to purify the body from the waste of summer food. And luckily we have the Mediterranean diet available, the most complete of all and the best to prevent even very serious diseases.
Deepening
5 fundamental exercises to really burn fat and have a cover body