Life is unpredictable, and even the most consistent supporters of a healthy lifestyle and physical education are sometimes forced to take multi-day breaks in training. Travel and business trips, holidays, work rush, health problems - will they really put an end to our long-term efforts to lead an active and healthy lifestyle?

 

How many days of training can you skip without compromising your fitness?

 

How not to lose shape and return to it? What does it depend on? We at Bemorepanda have collected the opinions and advice of successful and effective trainers. Spoiler: not a single day of stable intensive training is wasted, this is all a reserve for the future. And yes, any movement is better than none.

 

 

It can take a lot of time and effort to get into a familiar workout routine. However, if you stick to this rhythm, you will start to feel stronger, faster, and your muscles will get more support as a result. You'll run fast and easy, do cardio on the 12-3-30 treadmill, and lift 10kg dumbbells with ease. But, let's say, there was a need to skip training for a couple of days, or even for a few weeks or months. Will you lose your work and return to the starting point?

 

As with anything that involves exercise, how much momentum you lose by skipping a workout depends on your fitness level. Leading trainers recommend: to develop and maintain strength and endurance, you need to exercise at least three days a week. This type of regular physical activity helps build muscle over time and improves overall health and fitness.

 

Stick to a structured weekly regimen of cardio and full-body strength training, and you'll notice a difference in fitness levels in about eight to twelve weeks. During this time, the body gradually adapts to new physical loads, muscle fibers will become stronger. Consider how many days you can skip without compromising progress if you need to take a break.

 

How many days of training, according to professionals, you can skip?

 

Of course, you will have to miss a workout if you are sick, physically or mentally tired, on vacation, or too busy to go to the gym. You might just decide to take a break for no reason, and that's okay too. It's always better to take breaks and listen to your body instead of forcing yourself to train when you're not in shape: this can lead to fatigue, injury, and burnout.

 

However, won't this break sabotage your entire fitness project? Luckily, even if you want to skip a couple of days, experts say you won't see any change in your strength or endurance. According to leading coaches, just a pause of three to four weeks can lead to the fact that you will see a difference in your condition and well-being with and without training.

 

When you take a long break from training, a process called muscle atrophy begins in your muscles. This usually results in a decrease in muscle mass, strength and power, as well as an overall decrease in physical performance.

 

This means that the next workout after a break may feel harder than usual or more tiring because you've lost muscle mass. At the same time, the degree of muscle atrophy depends on the level of your general physical fitness. If you had a solid regimen and were fairly strong, it would likely take a full year of no training before you fully return to your original no-sport state. However, if you have just started to practice, the negative process will go faster.

 

How long does it take for muscle recovery?

 

How long it takes to get back to your previous level of fitness depends on how many years of training you have behind you. Some people may need three months, and others - 12. In this case, the muscles will return to their best performance, if they are worked on correctly.

 

Of course, if you are not an athlete or do not set a specific goal, such as running a half marathon, you can take your time to return your achievements. It is possible that you will recover quickly as soon as you start training again: many people who have been involved in sports for a long time develop muscle memory.

 

How to maintain your fitness regime

 

It is perfectly normal (and even encouraged) to take breaks from training when you need them. Life challenges us, and we shouldn't expect to be able to stick to our routine all the time. However, there are ways to bridge the gaps in the classroom. For example, you can conduct shorter, but intense and effective workouts. It can look like a five-minute yoga stretch, a 10-minute walk, or a 15-minute HIIT workout with varying intensity. After all, any movement is better than none.

 

Deload Workouts: Sometimes it pays to lift a little less weight to give your body a break

 

The alternation of training and rest is an important part of both the physical and psychological work of the body. A conscious approach to the training process includes rational ways to increase loads and separate cycles of fasting days.

 

What is unloading

 

There are different opinions about unloading. For some, unloading is like a vacation, a complete break in training. The athlete takes a break for a week and fully rests. For others, deloading is less intense than the usual training session. The athlete performs the same number of sets and repetitions, but alternates weights from heavy to light. On the other hand, when unloading, you can do fewer reps and sets, but leave the weights as heavy as usual.

 

The type of unloading depends on the type of work you have done up to this point. The reasons for unloading are dictated by your philosophy or the views of your trainer.

 

When to unload

Strength athletes and amateur athletes practice the following methods of unloading:

 

• Prepare for the competition. For the highest achievements in competitions, you need to reduce fatigue in advance and not fade away. The heat of a workout usually involves decreasing reps and sets while maintaining a high amount of weight.
• Set new goals gradually. If you are doing something new and intense, then you are more likely to get sick. So introduce new exercises or workout types throughout the week in combination with easier workouts. This is sometimes referred to as "core week".
• Recover after a hard training block. Some programs include a built-in deload week. If necessary, take additional days after the end of the program and before starting the next one.
• Outline a long-term plan to combat fatigue. Even if your workouts haven't been particularly hard, deload every few weeks from time to time to prevent overworking.
• React to stress. Some programs do not include deloading, and the athlete himself decides when he needs a break.

 

How to know if you are doing the right thing

 

If you are working with a trainer, discuss future training and shared goals. Unloading or lack thereof should be part of the program with justification of the reasons.

 

If you are training on the Internet or from books, consider whether the program needs to unload. Some include unloading, while others do not. If you are making a training plan for yourself, take inspiration from other programs, but use common sense and well-being.

 

Unloading is a common, but not the only tool for combating fatigue. Your program may wax or wane from week to week, depending on how you feel. In this case, unloading may not be necessary.

 

Even if you are preparing for a competition, deloading is a common technique to reduce fatigue and ensure good performance, but this does not mean that you always need to unload. For example, in competitions, low-impact training is common practice.

 

The unload is a simple training tool, so make sure your choice of unloads fits your body's needs. An excellent option is to think over programs with unloading with a trainer and achieve goals effectively, without loss of health and time.

 

 

Muscles must be constantly kept in good shape! But is there not enough time for long training? There is a way out! Forty stretching exercises you can compose, combine and arrange in any order you like, creating a flexible system - from a light 15-minute warm-up to a volume workout for different muscle groups of 40-50 minutes or more.

 

Stretches to relieve muscle tension

 

Conveniently, the exercises are broken down into groups and body parts—there are stretches for the hips, hamstrings, back, shoulders, neck, and more—so you can easily find the ones that are right for your body. Warm up, stretch and relax wisely!

 

One word of caution: You'll get the most benefit from these stretches when you do them when your body and muscles are warm, so save them for a while after walking, biking, running, or cardio, which will only improve your results and prevent injury.

 

1. Hamstring Stretch: Active Stretch

• Standing on your right foot, step forward with your left foot, bending your toes.
• Reach your left hand to your toes, keeping your back straight - you should feel a slight stretch in the back of your thigh. Hold this position for a moment, then place your left foot next to your right and return to the upright position.
• Switch sides to stretch your right hamstring. Continue alternating sides for 20-30 seconds.

 

2. Hamstring Stretch: Hurdles

This essential exercise is ideal for stretching the legs of those with much tension in the hamstrings.

 

• Sit on the floor, and straighten your left leg in front of you. Bend your right knee, placing the sole of your right foot on the inside of your left thigh.
• Bend your left leg, keep your back straight, and bend your left knee if necessary. Hold for 30 seconds, then switch legs.

 

3. Hamstring Stretch: Forward Bend

This exercise is good for stretching both the hamstrings and tight shoulders.

 

• Stand with your feet shoulder-width apart. Interlace your hands behind your back.
• Keeping your legs straight, bend them at the hips. Press your chin and raise your arms above your head.
• Relax the back of your neck. If the stretch is too intense, relax your hands by placing them on your thighs' backs and your knees.
• Hold for 30 seconds and slowly rise to the starting position.

 

4. Hamstring Stretch: Scissors

This hamstring stretch is excellent if you're overextended.

 

• Stand up with your feet together. Step your right foot back about 20 centimeters and lean forward from the hip joint, keeping your back and both legs straight.
• Place your hands on your shins if necessary.
• After holding for 30 seconds, switch sides.

 

5. Hamstring Stretch: Single Leg Standing Stretch

Try this variation if the last stretch isn't deep enough for you. Ideal for exercising on the bench after a run in the park.

 

• Place your left heel on a surface below your hips, such as a chair, step, or bench. Bend your leg.
• To increase the stretch, lean towards your bent leg, flexing your hips.
• Hold for 30 seconds and switch legs.

 

6. Hamstring Stretch: Seated Forward Bend

During this stretch, keep your back straight instead of rounding it towards your legs to ensure you're pulling your hamstrings and not your back muscles.

 

• Sit on the floor with both legs straight out in front of you, feet together.
• Tilt your torso forward towards your hips, bending your hips. Try to keep your chest straight and your back straight.
• Hold here for 30 seconds, and then slowly sit down.

 

7. Hamstring Stretch: Bent Over One Leg Stretch

• Lie on your back. Raise your left leg as high as possible while keeping your lower back on the floor. While holding the lower thigh, move the leg towards the head. Bend your leg to stretch your calf.
• To intensify the stretch, place a yoga strap or towel on the ball of your foot and use your hands to pull the sash toward you.
• Hold for 30 seconds, then switch legs.

 

8. Glute Stretch: Seated Curl

• Sit on the mat with your legs straight out in front of you.
• Bend your right knee and place your right heel as close to your left sitting bone as possible.
• Stretch your right arm behind you and rest your palm or fingertips on the floor. Place your left hand or elbow on your right knee or thigh and gently pull your knee to the left until you feel a stretch in your buttocks.
• Hold for 20-30 seconds, then repeat the stretch on the other side.

 

9. Glute Stretch: Cross Legs Sitting on the Floor

• Sit on a mat with your legs crossed or your feet touching each other. Raise your left leg and hook your calf in your left arm. Grasp your legs for support.
• Slowly lift your left leg until you feel a stretch in your buttocks and thighs. You can gently rock the portion from side to side to stretch different parts of the muscles.
• Hold for 30 seconds, then switch legs.

 

10. Stretching the gluteal muscles: lying on your back

• Lie on your back on the mat and place your right knee over your left. Pull both knees towards your chest, keeping your back and neck neutral.
• If you don't feel a stretch, lower your arms to your feet, aiming your palms at your ankles. Make sure you keep your head down.
• Hold here for 30 seconds to one minute and repeat on the opposite side.

 

11. Gluteus and Piriformis Stretch: Fourth Pose

This stretch targets the piriformis muscle - it's not technically part of the gluteal muscle group, but it's in the same area and tends to be tight.

 

• Lie on your back with both feet in the air. Place your left ankle on your right thigh just above the knee.
• Grab your left thigh with your hands and slowly pull your thigh towards your chest. You should feel a stretch on the outside of your left thigh.
• Hold for 20-30 seconds, then repeat the stretch on the other side.

 

12. Gluteus and Piriformis Stretch: Dove Yoga Pose

If your hips are tight, this stretch will begin to relax your glutes and the smaller muscles around the back of your thighs.

 

• Stand on the mat, then take your right leg back. Tilt your torso forward with your forearms on the carpet. Take your left knee out.
• Bend your elbows to increase the stretch.
• Hold for one minute, then switch legs.

 

13. Lower Back & Glute Stretch: Knee Hugging

Lie on your back and pull your knees towards your chest to stretch your lower back slightly.

Increase the stretch by bringing your forehead closer to your knees. Hold for 20-30 seconds.

 

14. Stretching the lower back and gluteal muscles: twisting lying down

• Lying on your back, stretch your arms to the sides. Bend your knees and place your right foot over your left.
• Slowly turn your knees to the right, letting them touch the floor. It's okay if your left shoulder comes off the floor. Hold for 20-30 seconds, then slowly return your knees to their original position.
• Repeat on the other side, crossing your legs, so the opposite leg is on top and twisting in the other direction.

 

15. Quadriceps Stretch: Lying on Your Side

• Lie on your side and raise your head with your hand.
• Pull the leg to the buttocks, grabbing it with the hand on the same side. Bend your lower knee if you find it challenging to maintain a stable posture.
• Hold for 30 seconds, then switch sides.

 

16. Quadriceps Stretch: Standing

• Stand on one leg with your knees touching. If you need to, hold on to a chair or wall for support.
• Grab your left leg with your left hand and pull it toward your buttocks. Do not arch your back or lean forward; Consider pursuing your glutes to ensure you feel the stretch in your quads.
• Hold for 20-30 seconds, then repeat on the opposite side.

 

17. Quadriceps Stretch: Kneeling Stretch on All Fours

• Start in a high lunge with your right foot forward. Then slowly lower your left knee to the floor.
• Take a few minutes to find the balance. Once you are stabilized, lift your left leg and extend your left arm back to grab onto your left toes.
• Tighten your glutes to ensure you feel the stretch in your quads.
• Hold for 30 seconds, then repeat the stretch on the opposite side.

 

18. Stretching the back and oblique muscles: standing side bends

• Stand with your feet shoulder-width apart and interlace your fingers above your head with your palms facing the ceiling.
• Stretch the right side of your torso, leaning to the left.
• Hold for five seconds, then repeat on the opposite side.

 

19. Back Stretch: Cat-Cow Pose

• Start on all fours on the floor. Ensure your knees are under your hips and your wrists are under your shoulders.
• Exhale and round your spine towards the ceiling, drawing in your buttocks and imagining that you are pulling your navel towards your spine. Press your chin to your chest and relax your neck. Hold for five to ten seconds. This is the cat pose.
• As you inhale, arch your back and relax your stomach. Gently raise your head and, at the same time, tailbone up. Hold for five to ten seconds. This is the cow pose.
• Continue moving from cat to cow pose, matching your movement with your breath.

 

20. Back Stretch: Baby Pose with Arm Outstretched

• Kneel on the mat and sit with your buttocks resting on your heels.
• With your knees slightly wider than hip-width apart, rest your torso on your hips and your forehead on the floor. Stretch your arms forward. Hold this position for 20-30 seconds.
• Move your arms to the left to lengthen the right side of your spine. Focus on your breath. Hold for 15-20 seconds, then repeat on the opposite side.

 

21. Triceps Stretch: Overhead Triceps Stretch

This arm stretch lengthens your triceps and the back of your shoulder muscles.

 

• Stretch your right arm above your head to stretch the right side of your body. Maintain length by bending your right elbow and bringing your fingers to the middle of your upper back.
• Grab your right elbow with your left hand and gently pull it towards your left.
• Hold for 15-20 seconds, then repeat the same on the opposite side.

 

22. Shoulder stretch

To stretch the back of your shoulders, try this over-the-shoulder stretch.

 

• Stretch your left arm across your body at chest level. Support your left hand with your right elbow.
• Use your right hand to pull your left hand closer to your chest to deepen the stretch.
• Hold this stretch for 20 seconds, then repeat on the opposite side.

 

23. Shoulder Stretch: Baby Pose Against a Wall

• Get on your knees in front of a wall. If your knees are uncomfortable, kneel on a rolled-up blanket or towel. Spread your knees slightly wider than your hips.
• Stretch your arms above your head and place your palms on the wall.
• Let gravity pull your torso towards the floor. It's okay if your head also rests on the wall. If you don't feel any stretch in your shoulders and neck, move your knees further away from the wall.
• Breathe deeply for 30 seconds, then relax.

 

24. Shoulder and Chest Stretch

• Start the exercise by sitting on your heels. Lean back and place your palms on the floor about 20 to 25 centimeters behind you with your fingertips pointing out to the side.
• Press your hands firmly into the ground to lift your chest high, arch your back, and rest your hips on your heels. Lower your head behind you to deepen the stretch, further stretching your neck and the front of your chest. Hold for 30 seconds.
• To deepen this stretch and target one shoulder at a time, lift one arm into the air for 30 seconds, then repeat on the other side.

 

25. Stretching the pectoral muscles: opening the chest

• Stand up, feet shoulder-width apart. Interlock your arms behind your back and squeeze your shoulder blades together to stretch your chest.
• Move your arms slightly to one side and then to the other to stretch each side separately.
• Hold for 20-30 seconds.

 

26. Neck and Shoulder Stretch

• Start in Child Pose with your shins and forehead on the floor. Stay in this position for a few breaths as you work to lengthen your spine by relaxing your chest and hips.
• When you're ready, clasp your hands behind your back into a double fist. If you can, squeeze your palms together to increase the stretch of your shoulders. Then raise your arms as high as you can.
• Inhale to shift your weight forward and lift your hips off your heels. Stop at the top of your head and stretch your arms as close to the floor as possible.
• Hold for 10 seconds, then lower your hips to your heels.

 

27. Neck stretch: sitting cross-legged

You can do this gentle neck stretch while standing.

 

• Sit cross-legged on the floor or a chair with your feet flat on the floor.
• Stretch your right arm next to your right knee or along the right side of the chair. Place your left hand on top of your head and slowly tilt your head to the left. Apply light pressure with your hand to intensify the stretch.
• To feel a deeper stretch, hold on to your right knee or chair seat. This stabilizes the torso and allows you to isolate the time on the side of the neck.
• Hold for 30 seconds. Slowly raise your head and repeat on the other side.

 

28. Neck stretch: arms behind back

• Stand with your feet hip-distance apart, arms at your sides. Put both hands behind your back, and hold on to your left wrist with your right hand.
• With your right hand, gently straighten your left arm and pull it slightly to the right. Slowly lower your right ear towards your shoulder.
• Hold for 30 seconds, then repeat on the opposite side.

 

29. Neck and Upper Back Stretch: Seated - Hands Behind Head

• Sit comfortably in a chair or on the floor.
• Clasp your hands and bring both palms to the back of your head. Sitting with a straight spine, firmly press your hips to the floor.
• From this pose, gently press your hands to your hips, pressing your chin to your chest. Pressing down, use your palms to move your head away from your shoulders. This will further enhance the stretch.
• Hold for 30 seconds.

 

30. IT-Band stretch: crossed legs with twist

• Start in a cross-legged stance, right over left, toes pointing forward. Bend forward at the hips to reach the hands to the floor, bending the knees if necessary.
• Rotate your upper body to the right by extending your right arm. Hold for 10 seconds.
• Place your right hand on the floor, and then repeat the twist to the left, raising your left hand toward the ceiling. Place your right hand on the floor, and then repeat the twist to the left, raising your left hand toward the top. Hold for 10 seconds.
• Then repeat, crossing your left leg in front.

 

31. Hip Flexor Stretch: Runner Lunge

You can do this stretch alone or alternate it with the next hip flexor stretch.

 

• From a standing position, step your left foot back into a lunge. Place your hands just above your right knee for support.
• Stretch your left heel to stretch the front of your left thigh.
• Hold this position for 20-30 seconds, then repeat on the opposite side.

 

32. Hip Flexor Stretch: Lunge with Stretch and Twist

• From a runner's lunge, place your right hand outside your right foot. Stretch your left arm toward the ceiling, increasing the stretch on the left side of your body. Hold for 10-15 seconds.
• Then place your left hand on the inside of your right foot. Turn to the right and reach the ceiling with your right hand. Hold this position for 10-15 seconds.
• Repeat this sequence on the other side.

 

33. Roller Hip Flexor Stretch: Psoas

This passive relaxing stretch lengthens the psoas, one of the deep hip flexors.

 

• Place the roller perpendicular to your spine and lie on the roller with your sacrum (the back of your pelvis) instead of your spine.
• Pull your left knee towards your chest while keeping your right heel on the ground. You should feel a stretch in the front of your right thigh.
• To intensify the stretch, extend your right arm above your head and slightly move your left knee to the left.
• Hold for 30 seconds, then switch legs. Repeat as needed.

 

34. Inner thigh stretch: legs apart

• While sitting, spread your legs as wide as necessary to feel the stretch in your inner thighs. If you are very tense, try sitting on a pillow or try stretching one leg at a time.
• To intensify the stretch, walk your arms forward, keeping your back straight, leaning forward from your hips. Hold for 20-30 seconds.
• Then round your back, bringing your head closer to the floor; hold for 20 to 30 seconds.

 

35. Stretching the inner surface of the thigh: against the wall - legs apart

Targeting the inner thighs, this deep passive stretch is excellent after a long, hard workout.

 

• Lie on your back as close to the wall as possible.
• Raise your legs, resting your heels on the wall. Spread your legs and slide them down the wall to the floor.
• Hold this position for two to three minutes or longer if needed.
• When you're ready to come out of the stretch, slide your legs together. Pull your knees up to your chest and roll onto your side into a fetal position. Hold this position for a few breaths. Then roll onto your knees and stand up.

 

36. Calf stretch: Calf stretch against the wall

• Stand a little less than arm's length from the wall.
• Take a step forward with your left foot and step back with your right foot, keeping your feet parallel.
• Bend your left knee and press down on your right heel. Change position as needed to ensure you can feel the stretch in your right calf.
• Hold for 20-30 seconds, then repeat on the opposite side.

 

37. Calf Stretch: Downward Dog Pose

• Start in plank pose with your hands under your shoulders, then lift your pelvis, forming a "V" with your body. If necessary, move your feet to your hands.
• Work on pressing your heels into the ground to stretch your calves.
• To increase the stretch, try to "pedal" slightly by pressing down on one heel and bending the other leg (as shown in the photo above). Hold for a few seconds on each leg, then switch.
• Do this for 30 seconds.

 

38. Calf stretch: seated calf stretch with belt

• Sit on the floor with your left leg extended and your right leg bent, placing your right foot inside your left thigh.
• Wrap a yoga strap, band, or strap around the ball of your left foot. Use the belt to pull your toes up towards your head.
• Hold for 20-30 seconds, then repeat on the opposite side.

 

39. Calf Stretch: Wall Sock

• Find a wall and stand at a distance of 5 centimeters. Step one foot to the wall, placing your toes and heel on the floor.
• Hold for 10-15 seconds, then repeat on the opposite side.
• You can also do this stretch using a curb or step with your heels hanging over a ledge.

 

40. Calf and Shoulder Stretch: Standing against a wall, chest and calf stretch

This stretch is a great multitasking stretch that will open up your shoulders and calves.

 

• Stand in front of a wall, feet shoulder-width apart. Place your hands on the wall shoulder-width apart.
• Shift your weight onto your heels without blocking your knees, so your toes are off the ground. Pull your hips back as far as you can, lengthening your spine. Slightly lift the
• Lift your chin slightly to feel a deep stretch at the back of your neck.
• Hold for 30 seconds.