Getting Back on Track

This time of year with the weather as it is, we often take those long winter vacations - to the beach and away from the snow and the gym. Taking a few days or even a week off is not a bad thing and can be very beneficial to your body's physical and mental progression and you won’t lose all of your hard work.

Constant exercise, whether it is cardiovascular or muscular training, places stress on your body on both a physical and a mental level. Without rest, this can have a negative effect on the immune system, which may produce fatigue, physical illness, or injury. Rest and recovery must be incorporated into every fitness program, especially in the harsh cold of winter.  And, if you are one of the unlucky ones who get the dreaded winter cold or flu, a rest is a must.

But you have to take into consideration what sort of shape you are in when you enter the week long break. If you just began a workout regimen, taking seven days off will slightly decrease your general fitness and you can expect your body to work harder in cardio classes or on the treadmill or elliptical when you return. However, if you have been on a consistent fitness regimen and healthy eating plan, taking a stay-away-cation from the gym is much needed. 

When you head back to the gym after your vacation, consider a couple things:

1. Spend a little more time concentrating on flexibility by incorporating a solid warm-up and cool-down period.

2. Don't attempt to run a marathon on your first day back. Work at 50 to 75 percent of your maximum intensity level. Remember, you not machine.

As life coach/trainer, I know there is no such thing as a perfect client, one who shows up to the gym fired up and ready to workout, day after day. People take breaks from their fitness routines, planned or unplanned. Prolonged breaks happen, ranging from illness and injury to bad weather and vacations. The key thing to remember that, like all programming these breaks - the reason and duration - need to be viewed on a case by case level. No two people are alike and thus returning to exercise should not be rushed and should be considered case by case and safe and effective 

In many cases we want to jump right back where we left off from our long break. Unfortunately, the 'use it or lose it', don't work in the fitness world.  If you are struggling to get back on track or get recommitted reach out to a fitness professional - it emphasizes the importance of making a true, ongoing lifestyle change rather than spinning your wheels, seeing little progress and throwing in the towel.

We all have our own reasons for taking a break from a fitness program or routines, but the reason we leave needs to be discussed carefully so we can examine why exercise become less of a priority and to help figure out how to get you back on track.  The initial goal need only be to reestablish a habit and routine of being physically active you can stick to!