Every fall I start a fitness program and experience great results. But over the holidays, my exercise program falls to the way side as I'm bombarded with parties, family get-togethers, shopping and other festive activities. Come January 1st, I've put on 10 pounds, lost all my muscle tone and feel like I'm starting all over again. Is there anything I can do to maintain my fitness level without having to forego all the holiday fun?
You're experiencing the good old "use it or lose it" phenomenon. Unfortunately, you just can't store the benefits you get from exercising regularly. After a month of parties and no exercise, what you're describing is common and expected. The good news is that yes, you can maintain your fitness over the holidays using the following strategies:
Cardio-Respiratory Fitness
Generally, after only one or two weeks of complete inactivity, significant reductions in cardiovascular fitness can be measured. This is the fitness component that seems to be the most affected by a lapse in training. This loss is what causes you to be huffing and puffing so much your first week back into your program in January. But the good news is that you can reduce your frequency and duration of exercise by up to 2/3's and as long as you maintain the same or higher exercise intensity, you won't notice any reductions in your fitness level for a number of weeks.
So for example, if you were used to working out 3x/week for one hour, you could reduce your workouts to once per week for 20 minutes during the holidays. If you were exercising six times a week, drop down to two. But the key is that the maintenance workout must be intense enough to ensure you offer enough stimulus to maintain your fitness - strive for 75-95% of your maximum heart rate. An easy way to accomplish this type of intensity is by using intervals. For example, start by warming up. Then perform your usual aerobic activity (running, walking, stair climbing, etc.) for 40 seconds at an easy to moderate intensity and then 20 seconds at a high intensity. Do this for 20 minutes. Finish by cooling down and stretching.
Muscular Strength
You'll also notice significant reductions in this area if you opt for no muscle conditioning over the holidays. It does appear, however, that it's easier to maintain strength when compared to aerobic conditioning. One high intensity strength training workout every 10 days will help maintain your strength until you can resume your regular exercise schedule after the holidays. Again, note however, the workout must be intense. You can't just go through the motions.
Nutrition
Just because it's the holidays, doesn't mean you've got a license to eat everything and anything in sight. If you truly want to control the typical 10-pound holiday weight gain, it will take a bit of discipline on your part. But this year, instead of trying to deprive yourself of all the goodies, instead take a different approach. Each day focus on consuming all the basic nutrient requirements. For example, make sure you drink 8 glasses of water every day, consume a minimum of 5 fruits and vegetable servings, 2 serving of meat or meat alternatives, 5 servings of wholesome grain products and 2 servings of milk and dairy products. Then if you've got room to indulge, go for it. But if you focus on getting in what you need, you'll be less likely to suffer a holiday binge.
With exercise, you have to avoid the "All or Nothing" approach. These maintenance workouts will help ensure that come January you're still feeling strong and fit. The transition back into your regular routine will be a snap. |
