With Christmas, New Year and Chinese New Year just around the corner, it’s the best time to wrap up a year of training and start 2023 on a strong note. We often hear of two pitfalls: sticking to (or increasing) your workout intensity which then leads to you feeling like you haven’t gotten any rest after coming back; or taking a complete break from exercise and then struggling to get back into your fitness routine. So how do we find the elusive middle ground – exercising enough to maintain fitness while still enjoying the festivities?
How to decide if you need time off
Benefits of taking a rest break
Breaks are beneficial from physical, mental and emotional standpoints.
A rest break allows metabolic enzymes, antioxidants and hormones that were depleted during training to return to their optimal ranges. Muscle fibres and connective tissue repair and strengthen. These changes prepare the body for peak performance upon return to sport. Mentally, it improves focus, and boosts motivation. Our immune systems also get a boost from the rest break.
Signs that you need a break
Some signs to look out for (non-exhaustive):
- A high resting heart rate
- A low exercise heart rate
- Inability to fall asleep
- Feeling weak or lethargic during the day
- Inability to focus
- Sore joints
- Lack of motivation to work out (or any negative feelings toward exercise)
If you have 2 or more signs on this list, it might be time for you to take a break!
How long is too long for a rest break?
Use it or lose it
The reversibility principle states that if training is stopped, an athlete’s strength, fitness and body composition will return to pre-training levels very quickly. But how fast do these changes occur?
Visible muscle loss should not occur with training breaks as long as two weeks. Reduction in muscle size appears to occur faster than reductions in muscle strength and function. Measurable reduction in muscle size have been documented after detraining periods of four weeks. On the other hand, measurable cardiovascular losses can be seen within two to three weeks of complete cessation of exercise.
Hence, a rest break does not necessarily mean completely stopping all exercise and physical activity. Cross-training, or taking part in activities that aren’t part of your usual training regimen, can all constitute a break.
Planning your exercise routine during the holidays
Work on your weak areas
Focus on general strength and conditioning in activities similar to the sport that you play. If you have any weak areas that have caused you injuries in the past, this is a good time to work on them. Participating in different activities also provides a fresh challenge for both the mind and body. For example, if your usual program is strength focused, try adding cardio-related exercises. This is the best time to rest, develop, improve and focus on skills that directly and indirectly affect sporting performance.
Have a deload week
A deload week is a scheduled week with reduced total intensity and/or volume of workouts. Planning a deload week allows you to still get a workout in while preparing the body for the increased demand of the next phase. Done well, you return after a deload week with properly adapted, well-rested, and stronger body.
How to Deload:
- Normal volume (reps & sets) with 50-60% of usual training weight
- Normal training weight with 50-60% of usual volume
- Light weight, focusing on form and technique
Schedule your workouts
You know the saying, “Fail to plan, and you plan to fail”. Creating a workout plan gives structure to your days. Don’t be overambitious when planning your workouts – are you more likely to wake up at 5am or 8am for a morning run when you’re on holiday? Also consider how frequently you will be able to workout – can you stick to your usual split or will you need to do a full body workout each time? Make sure to allocate sufficient time for each session. Don’t forget to schedule in your rest day(s) too.
Stay physically active
Physical activity refers to any movement that requires energy expenditure, whether it is done for leisure, transport or work purposes. The World Health Organization recommends that adults should accumulate at least 150 minutes of moderate-intensity physical activity per week. This breaks down to 30 minutes of physical activity over five days, or slightly more than 20 minutes of physical activity everyday for a week if you’re feeling hardworking. Some options to consider: a long walk, swimming or cycling. Doing activities with a friend or family member keeps you motivated and makes it less of a chore to tick off your to-do list!
Returning to exercise or sport after a break
Physiological adaptation to training take a minimum of two to six weeks. Most trained and conditioned athletes returning from one to two weeks off should be able to return quickly to their previous training intensity and workload without too much difficulty. However, it is still safer to avoid loading too much, too fast as this increases the risk of an injury. Studies have suggested that consistent strength training results in long-term changes in muscle, which allows athletes to rapidly regain their previous strength and muscle mass upon resumption of training, even after a prolonged period of inactivity. Thus, allowing athletes a gradual return to their previous training intensity will not slow down their overall progress in the long run.
Above all, have fun! ‘Tis the holiday season after all.
ActiveX Physiotherapy wishes everyone a Merry Christmas and Happy New Year!
