When this article is scheduled to be published, I will be enjoying a week in Spain with the family. As dedicated as I remain towards health, fitness, and fitness goals, I’ve always stuck to one golden rule – I never workout on holiday.
The reasons are primarily two-fold:
- Recovery benefits
- Precious time with the family
I thought I’d create a quick post on 11 reasons why you should never workout on holiday.
Without further ado…
Reasons To Not Workout On Holiday
Promotes Muscle Recovery – Don’t Workout On Holiday To Accelerate It
Taking a break from your regular workout routine allows your muscles to fully recover. Exercise causes tiny tears in muscle fibres, which need time to heal and grow stronger. Continuous intense workouts without adequate rest can lead to overtraining, which may hinder muscle growth and increase the risk of injuries. A holiday provides the perfect opportunity to give your muscles the rest they need to repair and rebuild. Think of it as giving your muscles a spa day – they’ll come back refreshed and ready to pump iron!
“Taking a week off from intense workouts can allow the body to heal and repair, which can be highly beneficial for long-term strength and muscle growth.”
— Dr. Brad Schoenfeld, PhD, Exercise Science Researcher
Reduces Risk of Injury
Overuse injuries are common among those who train intensively without sufficient breaks. Repeated stress on muscles, joints, and tendons can lead to conditions such as tendinitis, stress fractures, and muscle strains. Taking a break while on holiday can help prevent these injuries by allowing your body to rest and recover from the constant physical demands of your workout routine. Plus, it’s hard to enjoy sightseeing with a sprained ankle!
“Overuse injuries are common in athletes who don’t take regular breaks. A short period of rest can reduce the risk of tendinitis, muscle strains, and stress fractures.”
— Dr. Stuart McGill, Professor of Spine Biomechanics
Improves Mental Health
Exercise is great for mental health, but so is taking a break. Constantly pushing yourself can lead to burnout, both mentally and physically. A holiday is a perfect time to relax, reduce stress, and recharge your mental batteries. Engaging in leisurely activities, exploring new places, and spending time with loved ones can boost your mood and overall mental well-being. Your brain needs a vacation just as much as your body does.
“Vacations are important for mental health, as they provide an opportunity to reduce stress, recharge, and break free from daily routines that contribute to burnout.”
— American Psychological Association (APA)
Enhances Workout Motivation
Taking a break from your workout routine can actually increase your motivation to return to it. Absence can make the heart grow fonder, and a short hiatus might leave you feeling refreshed and eager to get back to your regular exercise regimen. This renewed enthusiasm can lead to more effective and enjoyable workouts when you return home. Imagine the gym as your long-lost lover – a break might make you miss it more!
Allows for Quality Family Time
Holidays are often the only time when families can come together without the distractions of daily life. Instead of spending time at the gym, you can use this opportunity to bond with family members, engage in group activities, and create lasting memories. This time spent together can be more rewarding and fulfilling than sticking to your usual workout schedule. Remember, no one ever said, “I wish I spent more time performing a workout on holiday.”
Opportunity for Different Physical Activities
While you might be taking a break from your usual workouts, holidays offer a chance to engage in different types of physical activities. Swimming, hiking, biking, or even walking around new cities can be great ways to stay active without the structured environment of a gym. These activities provide a low-impact, enjoyable way to maintain some level of fitness while giving your body a break from your usual routine. Who needs a leg day when you’ve got beach volleyball?
“By changing the type of physical activities you engage in, such as walking or swimming while on holiday, you can maintain cardiovascular fitness and prevent workout burnout.”
— American Council on Exercise (ACE)
Cultural Experiences
Travelling to new places often involves exploring different cultures, foods, and traditions. Immersing yourself in these experiences can be difficult if you’re trying to stick to a strict workout schedule. By allowing yourself to take a break from exercise and not workout on holiday, you can fully embrace the cultural experiences your holiday destination has to offer, including trying new cuisines and participating in local customs. “Sorry, I can’t try the local delicacy, I have to hit the gym” – said no one ever!
Prevents Workout Monotony
Regularly working out can sometimes lead to monotony, where the excitement and enjoyment of exercising diminish over time. Taking a break during your holiday can disrupt this monotony and provide a fresh perspective. When you return, you may find that your workouts feel more exciting and less routine, potentially boosting your long-term adherence to a fitness regimen. Not working out on holiday is like hitting the refresh button on your workout playlist.
No Significant Muscle Loss
A common concern about taking a break is muscle loss. However, short breaks of a week or two will not lead to significant muscle atrophy. Muscle memory and the foundational strength you’ve built over time ensure that any minor losses are quickly regained once you resume training. This brief period of rest can actually contribute to muscle growth by preventing overtraining. So, relax – your biceps won’t turn into noodles overnight.
“Research shows that short breaks from structured exercise routines do not result in significant muscle loss. The concept of muscle memory ensures that strength is regained quickly after a brief hiatus.”
— National Strength and Conditioning Association (NSCA)
Restores Energy Levels
Travelling and vacation activities can be physically demanding, even if they don’t involve structured exercise. Jet lag, walking tours, and various recreational activities can all take a toll on your energy levels. By not forcing yourself to maintain your regular workout schedule, you can conserve energy and fully enjoy your holiday without feeling exhausted. Think of it as switching from marathon mode to leisure stroll mode.
Listen to Your Body
Holidays are an ideal time to practice mindfulness and listen to your body’s needs. Often, people push through workouts out of habit or a sense of obligation, even when their bodies are signalling the need for rest. Taking a break allows you to tune into your body’s cues, recognising when rest is necessary. This approach can help prevent overtraining and promote a healthier relationship with exercise. Your body has been good to you – give it a little holiday love!
Key Takeaways
- Taking a break from your regular routine and choosing not to workout on holiday allows your muscles to recover and grow, reducing the risk of overtraining and injuries.
- Resting during your holiday prevents workout monotony and can refresh your motivation, making you more excited to return to your regular routine.
- Engaging in different physical activities like swimming, hiking, or walking while on holiday can maintain your fitness levels in a fun, low-impact way without the structure of a gym.
- Quality time with family and fully experiencing the culture and activities of your holiday destination can be more rewarding than sticking to a strict fitness routine.
- Short breaks from exercise won’t lead to significant muscle loss. Your strength and fitness will return quickly when you get back to your regular schedule.
- Listening to your body during your holiday can help you recharge physically and mentally, ensuring you’re ready to tackle your fitness goals with renewed energy when you return.
Closing Thoughts and Conclusion
Not working out on holiday can offer numerous benefits for both your body and mind. From promoting muscle recovery and preventing injuries to enhancing mental health and providing quality time with loved ones, the advantages of resting can outweigh the potential drawbacks. Remember that fitness is a long-term journey, and giving yourself the grace to take a break can ultimately contribute to your overall well-being and motivation.
If you genuinely enjoy a workout on holiday, go for it. For those of you worried about losing progress and gains, I assure you that you won’t. Even if you gain a few lbs, a week or two is all it takes to diet it off when you’re back.
Embrace your holiday as a time to recharge, explore, and enjoy new experiences, returning to your regular routine refreshed and ready to take on new challenges.
So, go ahead, put down those dumbbells, pick up that piña colada, and enjoy your well-deserved break. I know I certainly will and won’t feel the least bit guilty for never performing a workout on holiday.
As always, thanks for reading and chat soon,
Matt.