Relax, recharge and reset
Treat meals, diet breaks and down time are all essential for your fitness journey. In fact, it is recommended that everyone takes at least one day off a week and you should enjoy a break from your regular exercise routine during vacations.
I am currently on vacation in beautiful Barbados, relaxing and recharging and it is all beneficial. Pushing the reset button works wonders.
A break from exercise prevents injury as it allows the working muscles to rebuild and prepare for future training. It also gives you time to relax and refocus, and this can make you appreciate the positive feelings associated with training.
Using periods of reduced activity to improve performance is something competitive athletes have been doing for decades. And, while most of us are not professional athletes, paying heed to the idea of ‘athletic periodization’ and ‘sports tapering’ can pay off.
Sports tapering is something athletes do prior to a competition or event. This short reduction in training load is designed to limit fatigue during the big event while maintaining fitness effects.
The internet is littered with myriad periodization formulas and tapering specifications. However, it’s so highly individualized and there is no one recipe for success.
What is clear, though, is that periods of reduced exercise load and intensity can be advantageous.
However, as one of the critical factors in exercise adherence is consistency, it’s not ideal to regularly take more than three days off per week. This is particularly important for novice exercisers. If you’re new to exercise it’s a good idea to spend the first 10 to 12 weeks committed to regular exercise in order to develop a routine. Once you have a sound routine under your belt, and you exercise between 4 and 6 times a week, taking a week off could be good for your mind – and it shouldn’t affect your fitness either.
Do you need a break from exercise?
According to research, signs that indicate you may need a break from your exercise routine include:
* a high resting heart rate
* a low exercise heart rate
* inability to fall asleep
* lack of energy
* inability to focus
* negative feelings about exercise
The holiday period can be a great time to take a break and then reset your regular exercise routine. But I would advise against taking a break from physical activity all together. You should factor in regular walks and even squeeze in the odd workout.