As early as three months to six months, or even the whole year, people are working out hard to look good and stay healthy. But during the holidays this tends to lessen, so how can we stay fit during this season?
Here are some tips to help you stay fit during the holidays:
1. Goal Setting
It is important to set your fitness and health goals before going on holiday. This can include the caloric intake, energy expenditure, workout plan (day, time, gym, outdoor, equipment, alone, with members of the family etc…). To help, list down the activities and post them in a highly visible place- like the refrigerator or on the mirror that you always use. Many call this “mirroring your goal”.
2. Caloric Intake
During the holidays the caloric intake is always a big culprit to why people gain weight during this season. Manage the caloric intake as per recommended daily allowance. Reorganize your caloric intake if you need to, especially if there is a party you are planning on attending. Eat less calories during breakfast, lunch and snack time if you are planning to indulge at an evening event.
3. Energy (Caloric) Expenditure
Monitor your energy expenditure.
In Fitness First we have the MYZONE to help you track calories you are burning in real time along with the MYZONE effort points (MEPS), average heart rate, and the total time of your workout. Whether you are doing your favourite workout inside the club, or any outdoor activities, MYZONE can help you monitor your energy expenditure.
4. Day and Time of Workout
With the number of events going on during this season, plan your activities ahead of time and stick to it. Manage the day and time of your physical activities. If the morning is the only option for you to workout as you have a busy day ahead, then do so. See to it that the planed workout has to happen, no matter what it takes.
5. Place and Equipment
If you are spending your holidays at home, our health clubs are always here to keep you active. But if you are planning on traveling, it is vital to know what kind of activities you can do at your destination. Is there a local fitness club in the area? If not, find out what kind of outdoor activities you can do and what equipment will be needed. You may need to improvise the equipment and the type of activity or workout. Don’t forget to bring your MYZONE with you and burn MEPs as your workout.
If you’re going to a colder climate, take the opportunity to increase your cardio and go for a run outside. Cold temperatures will give you extra calorie burn while you enjoy the scenery.
6. High Intensity Interval Training – More Energy Expenditures in Less Time
HIIT is an additional activity that can be added to your routine once a week- especially if you have a busy schedule. Studies show that HIIT improves your aerobic and anaerobic fitness, reduces abdominal fat and weight, while maintaining muscle mass and cardiovascular health to name a few (ACSM). A session may only involve a total time of 25 to 30 mins including a warm up, workout, rest period, cool-down and stretching.
7. Shopping and Parties
Holiday shopping is always a part of this season. We recommend parking you vehicle in a farther area of shopping centers for an additional caloric burn on top of moving around inside the shopping mall. In parties, engage more with as many relatives or friends you have instead of just sitting in one corner with a few.
8. Food at Parties
Many people choose not to eat for the entire day saving themselves for the food at the party. This will make it more likely for you to binge eat, and end up having a high calorie intake. It is encouraged to eat before going to the party to curb your appetite. If you plan to drink, have some protein-rich food as research shows it will help control blood alcohol levels.
Drinking water doesn’t just help with digestion, it also helps the body function properly. Drinking plenty of water before going to a party is a good a trick to help with binge eating and sticking with a caloric intake plan. To those who plan to drink alcohol, drinking water will help to prevent hangovers as well.
Senior Fitness Manager
Fitness First – The Meadows Dubai