Start training after the holidays: 5 healthy fitness exercises
The end of summer is a perfect time to set ourselves new sporting challenges. Also, don't forget that it's time to resume your workouts and get back on your healthy eating plan.
Next, we give you all the keys to start training after the holidays and we show you 5 healthy fitness exercises . Do not miss it!
Respect rest days
If before the holidays you trained 5 days a week, it is normal that now you start with only 3 weekly sessions.
Keep in mind that during these first days you will feel a greater load and it is likely that stiffness will appear. You can progressively add more days of training.
5 healthy fitness exercises
We show you 5 healthy fitness exercises to do after you return from vacation:
squats
It is an exercise that is usually present in any training plan, since it strengthens both the lower body and the core .
Stand upright with your legs shoulder-width apart. Bend your knees as you lower your trunk and extend your buttocks as if you were sitting on an imaginary chair. Perform 20 repetitions and 3 series.
climb to the drawer
For our second exercise you will have to situate yourself in front of a box . You will only have to get on it supporting one foot and then the other.
Do two minutes of rise and then change the supporting leg.
Glute Bridge
Lie on a mat face up. Support your feet on the ground with your knees bent and lift your pelvis up . Hold the position for about 3 seconds and go back down
Perform 3 sets of 20 repetitions.
push-ups on the floor
As we are resuming our training routine, we show you an easier variant of push-ups :
Lie face down. Place your hands on either side of your chest, as if you were going to perform a conventional push-up. In this case, support the knees bringing the heels to the gluteus and from that position execute the push-up.
Do 3 sets of 15 repetitions.
Iron
To perform the isometric plank , lie face down and support your forearms and the balls of your feet. Keep your body straight, do not arch your back or stick out your buttocks.
Try to hold the pose for 30 seconds. Then rest and repeat the plank 2 more times.
Now that you know how to start training after the holidays, get going! And don't forget to do the 5 healthy fitness exercises that we have proposed with comfortable fitness leggings .
Tips to start training after the holidays
Physical activity is fundamental to our lives. Sport not only provides us with physical benefits, but also helps us reduce stress levels and feel good about ourselves. It is normal that during the holidays you have reduced your training plan, and you may even have rested for a while. However, when September arrives we must return to the usual routine and start the most intense training sessions again. On the other hand, there are also those who see this month as the perfect time to join a healthier life by exercising. Regardless of your situation, the important thing is to start training with maximum motivation, and for this we provide you with some advice: set your goals Propose challenges. Having a defined goal will make it easy for you to return to your training plan and you will not skip any session. start small One of the main mistakes we make is to go back to training as if summer had not existed. Be aware that your physical condition may have changed during the holidays, but don't worry! I'm sure you'll get it back in no time. We must understand that our body cannot always be at the highest level. Create a training plan Establish a weekly training plan . Ideally, you should go to a professional to design the sessions based on your objective. Don't forget to warm up and stretch. A good way to start training is by warming up with dynamic movements, a light jog, pedaling for a few minutes on the stationary bike, etc. Also, do not forget to stretch the muscles to avoid the appearance of injuries.
Respect rest days
If before the holidays you trained 5 days a week, it is normal that now you start with only 3 weekly sessions.
Keep in mind that during these first days you will feel a greater load and it is likely that stiffness will appear. You can progressively add more days of training.
5 healthy fitness exercises
We show you 5 healthy fitness exercises to do after you return from vacation:
squats
It is an exercise that is usually present in any training plan, since it strengthens both the lower body and the core .
Stand upright with your legs shoulder-width apart. Bend your knees as you lower your trunk and extend your buttocks as if you were sitting on an imaginary chair. Perform 20 repetitions and 3 series.
climb to the drawer
For our second exercise you will have to situate yourself in front of a box . You will only have to get on it supporting one foot and then the other.
Do two minutes of rise and then change the supporting leg.
Glute Bridge
Lie on a mat face up. Support your feet on the ground with your knees bent and lift your pelvis up . Hold the position for about 3 seconds and go back down
Perform 3 sets of 20 repetitions.
push-ups on the floor
As we are resuming our training routine, we show you an easier variant of push-ups :
Lie face down. Place your hands on either side of your chest, as if you were going to perform a conventional push-up. In this case, support the knees bringing the heels to the gluteus and from that position execute the push-up.
Do 3 sets of 15 repetitions.
Iron
To perform the isometric plank , lie face down and support your forearms and the balls of your feet. Keep your body straight, do not arch your back or stick out your buttocks.
Try to hold the pose for 30 seconds. Then rest and repeat the plank 2 more times.
Now that you know how to start training after the holidays, get going! And don't forget to do the 5 healthy fitness exercises that we have proposed with comfortable fitness leggings .
