1THEtraining does not go on vacation. Or at least it shouldn’t. Nevertheless Many people on vacation decide to completely give up fitness, invoking the long -awaited relaxation. But in this way there is a risk of frustrating all the benefits acquired during the rest of the year. It is possible Increase the regenerating effect of the summer break with a small workout Stress without stress? We asked the personal trainer.
Training: yes but without anxiety
«Maintaining a mini-routine of movement, even far from the gym, is the secret to enjoying the summer at best, without feelings of guilt, stress and obsession with physical fitness. Light training allows increase energy, improve mood and sleep betterthanks to the release of endorphins, allies of good mood and useful for our relaxation », he explains Christian BocedaPersonal trainer and founder of CB Coaching. Holiday is synonymous with relaxation, freedom and time for itself, but it is important to be able to carve out a few moments to train, to increase the regenerating effect of the summer break. Without anxiety.
Training and spontaneous movement: a winning combination
«Training on vacation, even more softly, it must not be a constraint, but a pleasure And it is essential not to lose the benefits conquered during the year and avoid that annoying feeling of having to start again from zero to September “, underlines the personal trainer. Walking by the sea, trekking in the mountains or a swim in the waves, are all precious activities that contribute to general well -being and energy expenditure. “Do not replace targeted trainingwhich offers specific advantages in terms of toning, muscle strength and metabolic stimulus, but they help to maintain the body active and the light mind», Continues Boceda. Ideal? A mix of spontaneous activity and daily mini workout.
How to keep the motivation high
“We always start from a Sustainable and concrete goalsuch as training Every day or every two days for 15 minutes. Practicing sports in company is certainly easier and more fun. Try new disciplines It can be an optimal stimulus: such as yoga on the beach, paddle board, sup or excursions. We accompany the sports activity with a Good soundtrack Or with a motivational podcast and let’s not forget that training is an opportunity to feel better. Also, and above all, on vacation. It takes a few minutes a day to make your free time even more regenerating. Let’s not forget the appropriate precautionsGiven the great seasonal heat: we choose the cooler hours of the day, in the morning or after sunset, apply sun protection and drink a lot of water, as well as wearing breathable clothes “, continues Boceda. The sand, the lawn and even the water will act as a natural gym to our training routine.
The 15 -minute routine, in the sea or in the mountains
Here then is a free-body mini-routine designed for the air open by Christian Boceda. It starts from one -minute heating, with light jumps, circumstances of the arms and hips. We then continue with the walking lines (on sand or uphill), 15 repetitions per leg. There march in the water, up to the kneesfor 20 repetitions per side, it will help tone the legs and to reactivate circulation. For the upper part, i folding on the arms, 10 or 15, based on your level. The dynamic plank, with alternating touch of the shouldersfor 40 seconds, will activate the core, but also the muscles of legs and arms. To conclude, 1 minute of Defaticamento, by lying down, practicing deep breathing e keeping your legs liftedto encourage venous return, made more difficult by the heat. Repeat the circuit 3 times, for a total of 15 minutes.