Following on from our last post about guidelines about training through the Christmas period, it’s important to write it down in layman’s terms.
This is because quite a lot of you have continued training throughout the holidays, and some of you even on Christmas and boxing days, some of you train these two big days every year, simply because you feel better you tell me, and we can all relate to that feeling that exercise gives us.
So let’s assume you are looking to keep some sort of decent condition over Christmas, it’s important to remember some key recommendations.
Most of you will not have much time to train as normal, with other commitments taking precedent so it’s vital you cut to the chase!
If you are doing a weights workout, you need to prioritize getting the most from your body.
If you usually pick 8-10 exercises for your session, then you need to just do what is necessary, and try to work your whole body in one session. Many people have gone away from working your whole body in one session, but going back to it will surprise you in terms of the effort required and the huge benefits it can give you again. Many people try to go straight on some kind of pro routine when a simple all over programme 2-3 times a week would be far more beneficial for them.
Just pick one exercise for your legs, chest, shoulders, back, arms (triceps/biceps) and core.
Pick an exercise that tests you quite hard and requires a lot of energy, for example bench press for chest, upright rows for shoulders, one arm dumbbell rowing for back, leg press for legs, dumbbells curls/bench dips for arms, etc, and some medicine ball work for core.
After a brief warm up on the bike, try 3 sets of 8 with a weight that’s going to test you. This will give you a short and very productive workout in less than half and hour.
Aim to take 45 seconds in between sets, or however long it takes you to get your breath back. You may have to use less weight than normal, but your heart and lungs will be having a great workout too, and as you get used to it over a few weeks, your lifting weight will gradually creep back up again.
You will be out of breath at times, your heart rate will be accelerated, and you will definitely break a sweat, in other words you will be getting the job done quickly.
Christmas is a great time for getting back to basics, and this simple plan will take you a long way into the new year too.
More on other simple training strategies to come, that you can use the rest of the week.
