We arrived here in August, and for most of you, it's been over a month since you stopped training.
Gradually resume training:
This forced rest is certainly excellent for recharging the batteries and regenerating the body in depth, but if you have not done any training since the end of June, it is high time to recover a little.
Indeed, during the rest, the body compensates and regenerates at a higher level until the next training, if you resume the training at the moment when the regeneration is at its maximum, you will progress throughout the training, c is the over-compensation, we'll talk about it again.
This progression is however not eternal and after a while, we are on a landing, and there is more progression. There may even be regression if you do not bother to rest.
The rest, a little forced, of the summer will therefore allow the body (and the head!) To rest well and to fill up with energy. But two months is too much, because the body will do the opposite, ie without training, it will get rid of the musculature and nervous connections that it no longer needs. So you have to move again to remind your body that you need your muscles and your nerve connections so that it keeps them for the back.
I schematize, of course, but the principle is pretty much there, and that's why I advise you now to resume your training gradually, otherwise you will arrive in September with a lower level than you had in June, while the purpose of the holidays is to arrive at the same level, but rested.
Then gradually, you will resume training a little more targeted revising your kata, just to make your brain work again. You can also follow a bodybuilding program, without forcing too much at the beginning and also do some 1 or 2 cardio sessions a week by doing bike rides (from 1 to 2 hours) or running (from 30 min to 50min) according to your preferences. If it's too hard, a forest walk is very good too.
In short, the principle is that it is necessary to restart the machine gradually while having fun. The goal is not to progress and to make exploits (we are not at the Olympics :-)) but to arrive in top form in September, batteries loaded block.
And food matters?
The answer is clearly yes. Food plays a vital role in training, more than we think.
Even if it is very pleasant, it will be necessary to limit to the minimum the beer regime, barbecue which will kill all your efforts of trainings: Make you pleasures but without excess.
As for training, the key word will be: Moderation.
It's summer, enjoy to the maximum to eat the fruits and vegetables of the garden. It's so good. In fact, the more healthy and nutritious products you eat, the more your body will fill up and the less you will need to eat a lot. You can also enjoy your holidays by the sea to eat fresh fish. Avoid ready-made dishes, and sodas are your worst enemies.
In short, choose good products, simple, fresh and have fun.
Ask for the program:
To help you a little I will give you a small program of 5 weeks spread over 5 articles (this one being the first) to arrive in September at the door of the dojo, fresh as a roach and ready for a recovery in the best conditions:
Week N ° 1:
Tuesday : Repos
Wednesday : Full heating up + 20 min running ou 40 bike min. If running 20 min is too difficult for you, no worries, you alternate running and brisk walking. The goal is not to exhaust you. You must end your session with the feeling of being able to start again without problem. Do not force. When you run, do not run out of breath, you must be able to speak. If it's too breathless, stop, walk a little, and resume less quickly.
Thursday : Repos
On Saturday: Repos (and gently on sausages and merguez ;-))
Sunday: Repos ou marche (1 to 2 hours)
Here you can start right now and I'll find you next week for the rest of your recovery training.
"How to succeed your grade passes"