Once the towel is spread out on a Cap Ferret beach, the sports routine is quickly forgotten.
And fortunately, you will tell us.
It is still necessary to avoid ruining its sheathing with great blows of watered picnics.
Because at the risk of disappointing some, on vacation the body also takes time off and inevitably loses the benefits acquired.
We speak of "disadjustment of the body to the effort", informs the sports coach David Costa (1).
In other words, a normal, logical process whereby the body progresses with practice and “regresses” with stopping.
"Strength and tone decrease approximately after about twenty days. At the cardiovascular level, that is to say endurance, the loss occurs more quickly", specifies the coach.
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Three simple activities per week
Limit sugar intake and increase protein
While it is obviously advisable to leave your hammock and stay active as much as possible to limit breakage on vacation, that is not enough.
"Moving of course increases energy expenditure and burns more calories. But the simple fact of being in motion does not target any area in particular and will not prevent you from losing tone, such as the sheathing of your abdominals by example", adds David Costa.
Without forcing yourself to run every morning, we just make sure to do three activities a week, fast and without equipment.
In practice, in order to maintain your breath, you prefer hiking, cycling, several lengths in a swimming pool or even canoeing if you spend your month of August in the mountains.
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A second time in the week, "we maintain the tone of the body with a quick circuit to be repeated 4 to 6 times and to be done at your vacation spot. On the program: the abs, the glutes and the spinal muscles (from the top of the neck to the lower back), advises the sports coach. We start with 20 to 30 knee lifts, we continue on a plank on the elbows for 30 seconds to 1 minute. We go to the side with a lateral sheath and the 'we end up with 30 seconds of spoon sheathing, sitting on the buttocks, feet up".
The third activity of the week maintains muscle strength with a 10-minute circuit.
At home, alternate 15 seconds of effort and 15 seconds of rest.
We start with jump squats, push-ups on the knees,
burpees
then "mountain climbers".
In plank position on outstretched arms, the body horizontal, we approach the right knee in the direction of the opposite arm, then we do the same with the left knee.
To keep your back straight, we imagine that a glass of water is placed at the bottom of your back and that it should not spill.
Make sport fun
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To avoid losing the benefits of sport during the holidays, the ideal is to make sport fun.
In the mountains, you end a hike by trotting with the children during the descent, for example.
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If it is essential to rest the body during the holidays, at least to reduce the risk of injury afterwards, we can continue to maintain ourselves by making the sport as fun as possible.
"Whether you are with friends or with your children, you can for example walk in the sea with water up to your thighs, finish a hike by jogging with the children during the descent, or even go get bread and croissants while running!", advises Cécile Bertin, running expert (3).
Adapt your diet
Without adopting a strict diet and drawing a line under any raw ham melon skewer, it is essential to modify your diet in the event of a lack of physical activity.
Clearly, "we limit the intake of sugar (starch and refined sugar) and we increase the intake of protein and fiber to regulate the appetite and be satiated more quickly. We thus avoid untimely storage", explains Nicolas Aubineau, sports nutritionist (3).
In practice on a daily basis, we ensure 500 grams of vegetables consumed, two to three fruits for their vitamins and afford a minimum of sugar, then protein at each meal, with ham or cheese at breakfast for example.
At lunches and dinners, we exclude starchy foods (bread, pasta, rice, potatoes).
Of course, alcohol also has its traditional share of responsibility in the supply of sugar.
"There is no point in depriving yourself completely, we must not forget that we are on vacation. Just be careful not to repeat the drunken evenings, or to exert yourself beforehand or the next day!", advises Nicolas Aubineau.
Finally, we do not forget to drink throughout the day and eat spicy.
In addition to hydrating, water has an appetite suppressant effect and allows better assimilation of nutrients by hydrating the cells.
Spices, on the other hand, require more energy to be digested.
Enough to avoid finding your little buoy after your vacation in Noirmoutier.
(1) David Costa is the author of the guide
Strong is The New Sexy
, e-book, 49, 90 €.
(2) Cécile Bertin is the author of
Running for women
, (Éd. Leduc), €6.00.
(3) Nicolas Aubineau is the author of
Athlète food
, (Éd. Mango), €12.95 and
Running Food
, (Éd. Mango), €12.95.
*Originally published in July 2016, this article has been updated.
