Making the Most of Your Holiday Workouts
Making the Most of Your Holiday Workouts
Can you get away with just one workout a week? Here's your guide to staying fit while travelling
That holiday you’ve been dreaming of is just around the corner, but you’re worried about sacrificing all the hard work you’ve put into your fitness routine. Don’t stress! There’s good news for anyone wanting to stay in shape during a 2-6 week trip. You can absolutely enjoy your holiday and maintain those fitness gains.
The Key Takeaway: Quality Over Quantity
There’s a study about young women who kept their strength and fitness despite cutting back on training. So, what’s the secret? Intensity. Just one intense workout a week can keep you fit for 12 weeks. This means that you don’t need to spend hours in the hotel gym to stay on track.
Creating Your Holiday Workout Strategy
Here’s how to apply the study’s findings to your own holiday fitness plan:
Embrace the Power of One: Instead of stressing about squeezing in multiple workouts, commit to one really effective session each week.
Go Hard or Go Home: Make your single workout count! Push yourself with challenging weights and high-intensity exercises. Think HIIT (High-Intensity Interval Training), circuits, or even a challenging bodyweight routine.
Heavy Lifting = Happy Muscles: Don’t be afraid to lift heavy weights, even if it’s just once a week. The study suggests that strength is remarkably resilient to reduced training frequency, thanks to the way our neuromuscular system works.
Variety is the Spice of Life: Keep your workouts engaging and target different muscle groups with a mix of exercises. You can find plenty of creative workout ideas online or using fitness apps that require minimal equipment.
Important Considerations
Listen to Your Body: Remember, this study focused on young women without any pre-existing health conditions. If you have any concerns, it’s always best to consult with your doctor or a qualified fitness professional before making any changes to your routine.
Adjust to Your Environment: Be adaptable! If you don’t have access to a gym, explore other options like swimming, hiking, or taking advantage of local fitness classes.
Enjoy the Journey: Staying active on holiday shouldn’t feel like a chore. Embrace the opportunity to try new activities, explore your surroundings, and most importantly, have fun!
The Bottom Line
Staying fit on holiday is totally achievable. By focusing on intensity and making smart choices, you can enjoy your time off without sacrificing your fitness progress. Remember, one high-quality workout per week can go a long way in helping you maintain your gains and return from your trip feeling energised and strong.
Original source paper: Mpampoulis, T., Stasinaki, A. N., Methenitis, S., Zaras, N., Bogdanis, G. C., & Terzis, G. (2024). Effect of Different Reduced Training Frequencies after 12 Weeks of Concurrent Resistance and Aerobic Training on Muscle Strength and Morphology. Sports (Basel, Switzerland), 12(7), 198. https://doi.org/10.3390/sports12070198