How to continue education during vacation?

This text was written by a TecMundo columnist; Learn more at the end.

A change in routine is a notable aspect of the year-end period, which brings with it holidays and year-end parties. Besides diet, one of the behaviors most affected is physical exercise..

In fact, there are times when we need to turn on the maintenance mode during physical exercises, after all, we do not want to lose what we have gained or at least want to reduce the losses. So how is this done? Science offers some alternatives for these periods, learn five ways:

“Weekend athlete” pattern

In this type of physical activity, we focus our efforts on only 1 or 2 days a week and try to comply with 2 and a half hours of aerobic activity per week, which is the recommended physical activity for health.

Evidence shows that this pattern of physical activity is beneficial and reduces the risk of death. Therefore, when it is not possible to increase the weekly frequency, It is worth performing longer sessions, even 1 or 2 sessions per week..

This does not necessarily have to be done on the weekend, but since we usually have more free time on Saturdays and Sundays, these days can be an opportunity for this. Science calls this pattern “weekend warriors.”

Workout snacks: workout sets for the day

The snacking approach, i.e. small doses of exercise throughout the routine, while drinking coffee, doing squats or push-ups, going up and down stairs, has been deemed valid and possible to be performed at different times. , among others.

exercise snacks These are actions that take only 15 seconds to 10 minutes, but have great health benefits..

Minimum training dose

Considering that lack of time is an issue expressed by people about not exercising, the minimum amount of exercise to maintain gains has been researched. If you run or cycle, research shows you can maintain your aerobic fitness for up to 15 weeks with just two weekly training sessions.

This is true if the intensity of the exercise is maintained, as measured by your heart rate or perception of your own effort.

In bodybuilding, To maintain muscle strength and size, just one exercise per week, including one set for each exercise, seems sufficientover a period of 32 weeks. This occurs if the weight (intensity) of exercises is maintained in a young population.

Elderly people may need a little more stimulation for care. Two workouts per week with the same weight, consisting of 2 to 3 sets per exercise, to maintain muscle size.

“Maintaining training intensity, even reducing training frequency and volume, appears important to maintain gains.”

If you’re traveling, even visiting a gym in town can save you years’ worth of effort. In terms of flexibility, a recent study has shown that just 4 minutes per session and 10 minutes total per week is sufficient to maximize gains in this physical value.

minimalist exercise

Similar to minimum dose, but with an innovative label, is the so-called minimalist workout, which involves the minimum dose of bodybuilding for beginners to increase muscle strength and endurance. In fact, this seems like very little: just one weekly workout (6 to 15 reps) that includes one set of each exercise.

Which exercises? Those that involve several joints and therefore more than one muscle: squats, bench presses, deadlifts, deadlifts, leg presses, pull-ups and rows, lunges, elbow flexors and pull-ups on the fixed bar serve the purpose of moving the entire body. for a short time. Many of them can be done at home with minimal equipment.

It does not matter whether it is done with free weights, your own body weight or machines, but the fact that the latter is ready to perform can be an advantage in relation to the time spent.

Combine fun with movement

We often get overly anxious about doing strenuous exercise, when in fact our bodies just need movement. Considering that this age offers entertainment and leisure opportunities, it is worth incorporating body movements for recreational purposes. Understand the strategy here.

At the end of the year Consider the better-than-perfect approach to physical activities.

***
Fábio Dominski He holds a PhD in Human Movement Sciences and a degree in Physical Education from Santa Catarina State University (UDESC). He is a university professor and researcher at the Laboratory of Sport and Exercise Psychology (LAPE/UDESC). he does scientific dissemination on social media and in podcast available on Spotify. Author of Physical Exercise and Science – Facts and Myths.