Sweaty workouts, a healthy diet and discipline - for weeks the beach figure was fine-tuned for the holidays. So why throw everything overboard and lose the newly won successes again? We have 5 simple tips to stay fit on vacation!
This is how you stay fit on holiday
Vacation stands for relaxing, taking a break and letting your soul dangle free from everyday stress. But vacation also stands for a lack of routine. Sometimes it goes to the beach or to the nearest town for a short trip.
If you are not ambitious and leave your sports gear at home, you will fall back into old patterns on holiday and break down what you have worked hard to build up. But how do you manage not to set everything to zero in the end and keep the routines?
Stay fit on holiday with these 5 tips
Together with the experts from Freeletics, Europe's #1 fitness app, we have put together 5 simple tips for you that are guaranteed to keep you fit on holiday.
Tip #1: HIIT by the pool
The pool in the hotel can serve not only as a cool down, but also as a new, refreshing way of training. You can do your lengths in the classic way or make a HIIT workout out of it. To do this, vary the tempo and switch between medium and maximum tempo.
If that's too boring for you, you can of course also do a bodyweight workout near the pool: the pool serves as a cool-down and short cardio session!
Tip #2: Creativity is required
An effective workout doesn't need a gym. And when it comes to giving the body some exercise and keeping fit, this is doubly true. Be creative and use what the new environment offers you.
Maybe there is a picturesque trail just around the corner or how about cycling or pedal boating with the family? Even without equipment and a home training spot, you can live out your active lifestyle to the full - let yourself be inspired by your surroundings!
Tip #3: Explore the area
Keep fit by walking. If you walk 10,000 steps every day, that's already a big step towards an active holiday. When you go for a walk, you not only loosen up your thighs and legs, you also strengthen your ankles and calves.
Isn't that enough for you? Then it's time to go to the beach: Your muscles will be put under even more strain on surfaces such as sand or gravel!
Tip #4: Overcome excuses
For many people, holidays stand for relaxation and rest. Training, sprints or burpees do not fit in at all, even if experience has shown that you would feel better afterwards. A change of location or the relaxed atmosphere often throws us off track and we are more willing to postpone the training or to skip it altogether.
Here it is important to stick to the previous routines, even if it is only to a small extent. It doesn't have to be a full workout that you can feel in your muscles for days afterwards. A 15-20 minute HIIT workout is all you need to stay fit, and that's what it's all about. Adapting the routine to new circumstances in a carefree manner and overcoming excuses.
Tip #5: Listen to yourself
Enjoy the time. Use your vacation to relax and don't create additional stress by missing a workout. Relax and use the time to regenerate, because it's not about setting new best times, it's just about staying fit and not wasting your hard-earned progress.
If you have planned an active holiday, this is quite enough to keep your body moving throughout the day. If you are planning a beach holiday, you can do a few laps in the pool or the sea combined with a walk on the beach.
Have you got the motivation? Do you want to do a sweaty workout while you're on vacation? Good, then you can start right away! We have put together an upper body workout that will push you to your limits through intensive holding exercises and push-up variations. Have fun and don't forget to cool off in the pool!
Upper body workout for vacation - in 10 rounds
Exercise #1: 20s Hollow Body Hold
Lie flat on the floor. Your arms are stretched straight back, legs forward. Now lift your arms and legs off the floor. Keep your lower back low to the ground the entire time - your shoulders will remain off the floor for the entire duration of the exercise. Hold this position.
Exercise #2: 10x Diamond Pushups
Start in a high plank. Your arms are stretched out while the thumb and forefinger of the opposite hand are touching. With their shape you form a diamond. Head, shoulders, hips and feet form a line while knees and hips do not touch the floor. Now lower your body until you touch your chest.
Exercise #3: 10x reverse crunches
You lie flat on the floor. Your legs are straight and your arms are stretched out to your sides. Your hands remain on the floor throughout the exercise while your feet touch and remain straight. Now raise your legs above your hips. Now bring your legs further up until your hips leave the floor.
[Via GQ Germany]
