Should you take the summer off from training?

Finally, this seemingly endless autumn-winter weather is over and summer is slowly approaching. The days are longer, the sun is shining outside, and there is no longer a need for multiple layers of clothes and boots. There are more and more social events and get-togethers, and people are often less and less likely to go to the gym. It is also not uncommon for many otherwise regular exercisers to take a complete break from training for the summer. But how does such a longer training break affect the body and mind?

The human body is designed to move. Just as a stationary car wears out the most, immobility also affects the human body the most. If you keep your body constantly working and give it a moderate load every day, muscle tone will not decrease as quickly or extensively. If your daily exercise routine suddenly decreases or disappears altogether, your whole body will soon start to show signs of it. A few days or even a week of training break can have a positive effect on your body if you return to your usual training rhythm after the break. However, a longer training break will result in a decrease in strength, a deterioration in endurance, and, depending on your eating habits, your body composition will also change. Poor food choices combined with little exercise promote the accumulation of body fat, and various muscle and joint ailments may also begin to show themselves.

An active person is happy.

Along with your physique, your overall well-being also changes. It has long been proven that movement and exercise provide a lot of positive energy and release happy hormones. However, if this changes at some point, you will constantly feel sluggish, weak and tired. You can notice this even in the most ordinary daily activities. Going up the stairs takes a while, taking a few quick running steps to catch the bus, you are out of breath, carrying a child in your arms is too difficult, a simple walk in the forest seems like a challenging hike, etc.

From the moment the achieved form begins to disappear, a negative self-image also sets in, and a feeling of shame about one's appearance and choices gradually begins to arise. A healthy and active person can afford a piece of cake from time to time and can enjoy it to the fullest. When habitual activities are gone and the mirror image has started to become “softer”, self-confidence drops. But in the summer we usually wear shorter and thinner clothes and we want to feel good in our swimsuits. And when you start exercising again in the fall after a long break, you feel like you’re back to square one. The workouts you used to enjoy several times a week are now too difficult. The difficulties that were normal for you before now seem excessive, etc. Starting over is always much more difficult than continuing. So what should you keep in mind?

The importance of strength training

At least 2 times a week, do any kind of muscle training you like, whether in the gym, in a group training or at home. It only takes an hour of your day on average, and you can spend the same amount of time exercising even when you are on vacation. Why is strength training so important? Muscles are the control organ of our body. Simple and everyday activities, such as walking up stairs, picking up a child, cleaning and other similar activities, are directly related to muscle strength. Muscle weakness can cause problems with posture, back pain, stiffness and soreness in the joints, etc. In addition, muscles are active tissue, which means that the more muscle mass we have, the faster our metabolism.

Daily movement

Aim to exercise for at least 30-40 minutes every day. You can achieve this quite easily if You will switch from using the car to cycling or walking for certain daily errands. Or if you use your time wisely and make longer phone calls while walking in the fresh air. Suddenly, you have run out of cottage cheese or some other single food item at home? Go to the local store on foot. Haven't seen a friend in a while? Meet up on a hiking trail instead - you'll have all the stories told and, without noticing, you've also done a great favor for your health and well-being.

Don't deny yourself pleasures.

One day of enjoying food will not ruin all your progress and effort. If you have a birthday party with a rich feast, your mother baked a tempting cake, or you just crave a hearty ice cream on a hot day, just enjoy it, be in the moment, and forget about it later. Just as one meal won't make you fat, one workout won't get you in shape. What matters is what you do for your health every day. What matters is how you continue. Food is not a reward and exercise is not a punishment.

The same principle of presence applies to alcohol consumption. Did you know that 1 g of strong alcohol is equal to 7 kcal? In the case of alcohol, these are so-called "empty" calories, which means that it does not contain any beneficial microelements or minerals for your body. A glass of wine is not forbidden, but it makes a big difference whether you drink that glass every night or once a week.

Be a conscious eater

On barbecue evenings, choose white fish, seafood or poultry whenever possible. When preparing fatty or red fish or meat, add less cooking oil and choose salad or vegetables as a side dish. It is often believed that salad, for example, is a low-calorie and healthy food. This is true if the salad does not include a lot of cream sauce, cheese or seeds and nuts. All of these are good for us and create a good flavor combination, but the quantities are decisive.

During the summer, people travel more and often stay in hotels. Many hotels offer breakfast, lunch and dinner buffets. In this case, it is worth remembering that food does not run out. Give yourself the opportunity to try something new every day and do not pile everything you see on your plate. There is always the opportunity to share the sweets offered with a travel companion. This way, you will satisfy your sweet tooth and will not be tempted to eat, for example, three whole pieces of cake at once.

When motivation is lacking

If you feel that your internal motivation is not enough at first, sign up for a competition or challenge. That way you have a definite goal to strive for. For example, there are many different running competitions, cycling marathons and step races in the summer. We will also start our new exercise challenge in June, which will help you stay active. To keep you motivated, we will be giving away a free half-year Reval-Sport package to one lucky winner, and we will reward all good finishers with a Reval-Sport training towel. You don't have to do anything complicated or insurmountable to participate - just maintain your daily activity.

Training with a friend and a personal trainer also provides a positive competitive moment and self-transcending motivation. On days when you feel like skipping a workout, you have a friend by your side, with whom you have agreed to train and who is counting on you. A personal trainer helps you set realistic goals, the achievement of which creates a sense of pride and adds motivation. A trainer is also the person who will definitely find out about your past week and help you keep your finger on the pulse. He or she will give you advice and support you every step of the way. And that is why we have put together some nice tips for you before the summer. special offersto help you maintain your daily activity and exercise habits.