Getting Back Into Training

Getting back into training

Stampede week just ended in Calgary, and if you don’t know what that is, its basically 10 days of Christmas in the middle of the summer when lots of fried food and alcohol is consumed. It is typical during that time for people to lean towards fun didn’t get much time to get to their training during that time and most likely overindulged a few things as well.

If you are part of that or even if you were just on vacation, these tips are going to help you get back to your routine in an efficient way without getting hurt.

1.     Get your nutrition back in check. During holidays or time off it’s easy to let your nutrition fall off the rails, and that’s ok. When returning make sure you get back to your appropriate macro amounts, this is going to help replenish your body and get you ready to train again.

2.     Rest. Lack of sleep is also common during time off. Your body will feel it and it will be hard to perform at the same intensity as you did before your break. Catch up on sleep, help your body recover after the days off to avoid injury.

3.     Hydrate. If you drink alcohol, you might even be extra dehydrated, and your body is going to feel the effects as well. You can feel sluggish, slow, and feel like you are getting tired very quick. Get your water intake back up, aiming to get 3-5L a day.

4.     Start slow. Don’t try to hit a personal record on the first day back, I would even say don’t try to hit the weights or intensity as before your holiday. I suggest you drop the intensity a bit when you are getting back into it. If you lift weights aim to reduce around 10-15% from your last workout. Don’t worry, in a week or two you will be back were you were before.

Bottom line is, if you had some time off where your habits went out the window a bit. Meaning you were enjoying some freedom in what you ate, had some drinks at fun while you were on your holiday and took time off your training, its not the end of the world. You should have fun. Just be safe and patient when you come back, if your nutrition and routines were off your body is going to feel it. Make sure you increase the intensity little by little while you replenish your body again.