Workout after the holidays
This is the easiest option. Those who went on a hike or did not part with mountain skis, will return to training quickly and easily. Even if not all muscle groups received the usual load-the main thing is that your weight remained the same or almost the same, and your heart and lungs continued to work at full capacity.
Spend 1-2 training sessions according to the usual program, slightly reducing the load. If everything is in order, there is no crepature and muscle pain, you can safely return to the pre-holiday weights and set new personal records.
Just now, after a break, it's time to experiment with techniques that you have long wanted to try, but it never came to the point. After a pause in classes, the muscles respond well to both old and new exercises.
Ate delicious food
Before the new year's feast, which stretched for several days, not everyone can resist. Yes, and I want to sleep after the December accident,and lie on the sofa with a book. And then the scales show an increase, and the movements do not have the same lightness, fatigue comes faster…
Pay attention to cardio training. If you previously neglected the treadmill and ellipsoid, it's time to add them to the program. The beginning of the year is the time for new exercises! Just start walking instead of running. On an ellipsoid, choose a lower load and a higher speed, not the other way around: making movements with great effort, you can hurt your knees from habit.
If you have taken care of your heart's endurance before, you can increase the time of cardio sessions or arrange 1-2 separate cardio sessions before returning to normal exercises. This will help you regain your tone and lose some of the extra pounds.
Don't forget that your heart rate should remain within 60-80% of your maximum. This may seem too easy to some, but this is how the heart trains safely. Formulas for calculation are available on the corresponding sites. For those who do not have a heart rate monitor, the approximate method will work. If you are able to say "hi, it's been a long time" without losing your breath, but you can't tell us in detail how you are doing – you are doing everything right.
As for strength exercises, the load should first be reduced and see how the body behaves. Especially carefully you need to work with your weight, so as not to damage the joints. Gradually return to the previous scales.
Drink alcohol
In the new year's "holidays" almost everyone does this, except those who do not drink at all. Give the body a couple of days to recover, do not torment it with loads. Slow walks or swimming, also at a "lazy" pace, will improve the situation. When you feel that your strength is returning, smoothly switch first to loads less than usual, and then to the normal mode.
The key word here is "smoothly". You may need 3-4 light workouts or even more before you feel your old strength.
After a long break in classes, you should especially carefully conduct joint warm-up. If you didn't exercise in the morning, your ligaments and joints might lose some flexibility.
Don't blame yourself for gaining weight or getting weaker. It won't be for long, because you've survived the holidays and returned to your routine and training. Very soon everything will be as before, and then even better!
