For each holiday its ideal workout and themed nutritional advice. “During the lockdowns there are those who managed not to lose motivation and continue training and those who, instead, seized by laziness and despair, decided to stop. In this case, the fundamental rule to restart is gradualness, increasing muscle and aerobic work week by week, without haste and above all listening to your sensations and your body. ”, Explains Valeria Airoldi, wellness blogger. "Whatever destination you choose for your summer holidays, it is important to build a routine to get summer in perfect shape, which goes hand in hand with proper nutrition. If possible, it is also preferable to go back to training outdoors, so as to also store a good dose of vitamin D,a real panacea for the health of the immune system, bones and, above all, mood ”, concludes Airoldi.
1. HOLIDAYS BY THE SEA: TOTAL BODY TRAINING
Between walking, jogging along the promenade, swimming and diving, the body needs to be prepared at its best. Swimming, as we know, is the complete sport par excellence that involves all the muscles of the body. Strong arms and legs combined with a well-trained core will be a valuable aid to grind kilometers in the water, enjoying the many benefits that movement in it offers. The ideal workout for this type of goal is a total body workout that involves all muscle groups. “Proper nutrition is essential to promote optimal performance and stimulate good athletic performance. There are 3 crucial factors to develop a sportsman's food plan: diet, correct hydration and the right timing of meals ”, explains Annamaria Acquaviva, dietician and nutritionist for Italy of the California Prune Board consortium.
2. MOUNTAIN HOLIDAYS: LOWER BODY TRAINING WITH DEDICATED CIRCUITS
If, on the other hand, you decide to spend your summer in the mountains, it is advisable to focus on your legs and buttocks in order to easily reach the summit and enjoy a breathtaking view. A good practice to prepare your own is certainly to do the scales whenever possible and, in addition, work on the lower body with dedicated circuits. “Exercising is vital to health and also plays a crucial role in strengthening bones and preventing osteoporosis. Proper physical activity, accompanied by adequate hydration and a targeted diet, helps to maintain healthy muscle mass and bones ”, continues Annamaria Acquaviva.
3. HOLIDAYS IN THE CITY OF ART: SPLIT ROUTINE WITH WALKING FOCUS
Choosing a city of art as a summer destination, you will presumably move on foot or by bike, on the plains and / or facing some ups and downs. Also in this case the lower body will be the most stimulated part of the body, especially in view of long distances.
“All types of physical activity promote well-being, jogging and brisk walking are particularly indicated because they represent a valid preventive weapon for bone fragility: this type of movement improves bone mineralization and increases bone mineral density. Numerous scientific evidences show the importance of taking allied foods for bone health rich in calcium and phosphorus, but also in vitamin D, Silicon, Magnesium, Manganese and Zinc ”, concludes Annamaria Acquaviva.
