Training during a weekend in another city is madness, but after going out to nature even for a couple of days, you can already afford to enjoy a short run, a complex of gymnastics or meditative practice, a little play with family members or friends. And what about the usual training for those who intend to go to a warm country in winter for a longer time?
Short-term summer vacation in winter
A week or two is the most common type of division of vacation or "painless" taking it at one's own expense. If you are going to the resort in warm surroundings, find out the conditions for continuing your usual fitness training. In the vast majority of hotels, this is possible. Gyms, swimming pools, and playgrounds have long been included in the standard set of accompanying hotel services.
However, do not rush to do so immediately upon arrival. It takes time to acclimatize to new temperature conditions, humidity and oxygen content in the air, change of food intake, change of water quality, time zone change. Most people will take 3-5 (some up to 10) days to do so.
Possible manifestations of adaptation syndrome include:
- Increased fatigue, sluggishness;
- symptoms of preprosthoda, blood pressure surges;
- intestinal pain, meteorism, stool disorders.
Therefore, if you go away for a week, it is simply not possible to train fully. Limit yourself to doing the exercise to your health.
A two-week vacation already allows you to try to spend some training in the usual mode after adaptation to the new conditions. Why not? It will be useful to try to work on unfamiliar simulators, talk to a diverse multinational company of supporters of fitness, see how the body behaves while running in other climatic zones. This is a good experience.
However, you can also afford "full Humpty-dumpty" for 14 days. On the one hand, this time is not enough to get critical confusion. On the other hand, the absence of usual physical activity will become a marker of the correctness of your training. A week later, you don't feel like you're breaking down? Upon arrival, you need to change the scheme and intensity of your training.
We are leaving closer to the sun for 4-6 weeks
A full or slightly longer winter vacation in a warm country can also do without fitness classes. There will be no muscle disasters. But for this you have to meet the conditions:
- Do not eat too much, keep an eye on the balance of proteins, fats, and carbohydrates;
- Do the exercises;
- Hike barefoot on the surf line, and if there are mountains near the sea, plan one-day mountain excursions once a week, starting from the second week of vacation;
- Do not just swim in the sea, but swim;
- Pay attention to diving.
- If you can't do without fitness and running, then wait for acclimatization and do it! There won't be any problems with training in the hall if it has air conditioning. Outdoors, study during sunrise and sunset.
Of course, increase the daily consumption of clean drinking water by about 1 liter. And do not be afraid if the first 2 weeks of training will be harder than at home. This is a normal adaptive response of the body or a reactive phase.
- Wouldn't it be possible to swing from winter to summer for 3 months?
- Today, this "pleasure" is gaining in popularity. It is this length of stay in the Indian Goa, Thailand, Vietnam, and many other warm countries (taking into account flights) that turns out to be quite financially viable for young people working remotely, or for mothers on maternity leave with grown-up 1-3-year-old children. What do they need to remember? Of course, all of the above.
- Two weeks will be quite enough to fully restore the usual mode of life but in a new place. After 6 weeks after moving you can count on the progress of physical indicators, but do not rush to increase the load. Consolidate the achievements, and only before you go home, 2 weeks, you can give the load more.
- When you return to your home country, be prepared for unpleasant re-acclimatization. Its duration will last individually, from about 2 to 10 days. During this time, do not train, do not go to the sauna, pay attention to nutrition and vitamins, sufficient water consumption, and to improve the quality of sleep for melatonin sips at the rate of 3 mg per 2 time zones.
- But immediately after the jellyfish, you will be surprised. After a couple of training sessions, you will feel an unprecedented rise and will show record-high performance in physical fitness.