The festive glow of the holiday season may be fading (although some cultures are still celebrating!) and it's time to dive back into our daily grind. Let’s be honest, chances are your workout and nutrition routines took a little detour during all the festivities. If you managed to stay on course, hats off to you! You’re a shining example for the rest of us. However, for many (including athletes) the holidays often mean a dip in training intensity combined with a few extra calories thanks to those family feasts and endless treats. With juggling travel plans, shifted gym schedules, and heavier workloads, it’s no wonder so many of us found ourselves off track. And as winter brings its own challenges—think seasonal sniffles and lingering injuries—it’s crucial to acknowledge what might have held us back from our fitness goals. So, as we gear up for the next chapter, let’s navigate this transition together!
Children usually go into the holiday break midway through their season and oftentimes are not given any guidelines to continue with some resemblance of an exercise routine during their off time. In my experience both as a father, friend, and human being, most athletes and parents spend much of their time preparing for the holiday season and enjoy some most-needed family time. This might be a generalization as there are some that are able to sustain the same level of effort during the holiday season. If you are that guy, this is not for you. It is for the other guy next to you that was unable to do so and now is wondering how to get back to where he left off. If that is you, then here we go. Here are some of the guidelines that will help you jump back into your groove and move forward with your fitness goals injury free!
- Start slow and ease into your routine: This may sound sensical to most but believe it or not, most of us jump right into the deep end. The same goes for our younger athletes. Once we go back to our routine, we feel good, energized and ready to go. Those first few minutes feel great, and you go full speed ahead. You finish your workout, and the sense of exhilaration and self-accomplishment is an absolute high. This is short lived as, when you spend the next few days with soreness in places that you didn't even know existed, you are forced to slow down, possibly even delaying progress. Same rings true for the younger athletes. Granted, they have a greater physiological reserve than adults or the more seasoned athlete, yet the same principle applies. They were off for 4 weeks and did not do a burpee, touched a soccer ball, swung a bat, looked at the pool or set foot in the gym or on the track. Now they just want to go back and take off from where they left off. I know from deep personal experience this to be the hard truth and “feeling the burn” after a layoff. Similarly for one of my sons who, after a forced surgical sabbatical of 4 weeks and was told to start slow, went full force into his next schedule practice only to find himself barely able to walk the next morning.
- Set realistic expectations: As noted above, be realistic and accepting of the possible detraining during your layoff time. It is unavoidable as your body detrains during your time off. Muscles begin deconditioning if trained only once a week so if you have not done a single push-up in 3-4 weeks you should expect a certain level of discomfort or less than optimal performance level. Even endurance athletes begin deconditioning very rapidly if they stop exercising at the same level. Athletes' cardiovascular fitness declines quickly within a few days and they may lose up to 50% of their fitness improvements within 2 months when not training adequately. So, it is ok. With your newfound determination and now back to your normal routine you should be back to firing in all cylinders in no time at all. Take honest stock of where your fitness level was prior to your delay and allow yourself 2-3 weeks for your body’s adaptation process and muscle memory to fully return to your prior conditioning and you should be off to the races. This may vary from person to person based on your individual circumstances so adjust your expectations accordingly.
- Set a goal to return to full capacity & be patient: I can't stress this enough; if you want to avoid getting hurt, you have to be patient. Let's be real, most of us aren't naturally patient; we had to learn the hard way, through injuries, setbacks, trials and tribulations. But hey, we're still here, doing our best! To keep moving forward, celebrate the little victories: one more rep, one more set, an extra second, minute, burpee, pass, swing, hurdle…whatever it is for you. Those small wins are what keep you going. And to stay on track, make sure your goals are SMART—specific, measurable, achievable, relevant/realistic, and time-bound. That makes them feel real and keeps you motivated.
With this new approach to your new year's fitness, I'm confident that you’ll not only surpass last year’s achievements but also help you set up and step up into the new year injury-free, fitter, and stronger.
Here’s to becoming the most successful version of yourself! Cheers in this New Year!!!
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Gaspar
ACTOS, Performance Innovation
*Dr. Gaspar A. Rosario is a seasoned healthcare expert with a Doctorate in Health Sciences and over a decade of clinical experience. His certifications in Weight Management, Performance Enhancement, and Exercise Therapy from the ISSA, coupled with his diverse medical background, position him as a trusted authority in the field.