How to prepare physically for a holiday

1. Introduction

A holiday is the perfect opportunity to escape the daily grind, but for many people, staying active or physically preparing for the activities that come with it can also be a challenge. Whether you're going on an adventure in the mountains, taking long hikes, or simply enjoying a relaxing holiday where you want to stay fit, good physical preparation ensures your holiday isn't hampered by physical ailments or fatigue. In this blog post, we share practical tips to help you prepare physically for your holiday, so you're in top shape and can fully enjoy your holiday, regardless of the destination.

2. Table of Contents

1. Why physical preparation is important for your holiday
2. Condition-specific training: walks, stairs and inclines
3. Swimming and improving your fitness for an active holiday
4. Physical preparation for a relaxing or party holiday
5. Time management for your holiday training

H1: Why physical preparation is important for your holiday

On vacation, you often want to make the most of your time: strolling through a city, hiking in nature, climbing hills, or dancing at a festival. But if your body isn't properly prepared, these activities can quickly become too tiring. By improving your fitness beforehand, you can ensure you not only stay active but also fully enjoy all the holiday activities without physical limitations.

Physical preparation ensures you have the energy for the activities you plan to do, whether it's hiking through mountains, climbing stairs, or dancing at a festival. You can prevent your holiday from being affected by injuries or fatigue by exercising regularly and strengthening the right muscles.

💡 Tip: Start your preparation 3-4 weeks before your holiday to build up your endurance and condition your body for the planned activities.

H2: Condition-specific training: walks, stairs and inclines

Many holidays involve activities that involve long walks, climbing hills, or going up and down stairs. Think of an active holiday in the mountains or a city break where you travel extensively on foot. For these activities, good preparation is important, especially if you're not used to such regular physical exertion. Here are some ways to prepare:

H2.1. Hiking and mountain training:

If your vacation involves a lot of hiking or mountainous routes, it's a good idea to improve your fitness by training on inclines or stairs. One way to do this is by using the incline treadmill or the Stairmaster at the gym. This prepares you for climbing hills or stairs without tiring your body too quickly.

💡 Tip: Start with 20-30 minutes of walking at a 5-10% incline and increase the intensity as your fitness level improves.

H2.2. Climbing stairs:

Climbing stairs is a great way to strengthen your legs and build endurance. It's good for your quads, hamstrings, and glutes, which will bear much of the strain on a holiday that involves a lot of walking.

💡 Tip: Use the Stairmaster for 20 minutes to train your legs and heart. Gradually increase the intensity to strengthen your muscles and get used to climbing stairs.

H2.3. Simulating long walks:

If your vacation involves long walks through the city or countryside, it's wise to incorporate long hikes into your training. This prepares your body for the demands of long hours of walking, which can help prevent fatigue and injury.

💡 Tip: Try taking a long walk of 45-60 minutes two or three times a week. Start with flat terrain and add inclines to intensify your workout.

H3: Swimming and improving your fitness for an active holiday

Swimming is an excellent way to improve your fitness, especially if you're planning an active holiday that involves lots of swimming or other water activities. Swimming not only helps improve your cardiovascular health, but it's also a full-body workout that strengthens your muscles and increases your endurance. It works your core, arms, and legs without putting much impact on your joints, which is ideal if your holiday requires a lot of exertion.

💡 Tip: Try swimming for 20-30 minutes two or three times a week to improve your endurance and strength. Vary between front crawl, backstroke, and breaststroke to activate different muscle groups.

If you plan on doing a lot of walking, cycling, or other physical activities, it's important to improve your cardiovascular fitness. This can be achieved by swimming, running, or cycling. The goal is to make your heart more efficient, allowing you to stay active longer without getting tired.

💡 Tip: Combine swimming with cycling or running training once or twice a week to further improve your overall fitness.

H4: Physical preparation for a relaxing or party holiday

Not everyone wants a super-active vacation, and that's perfectly fine! Whether you choose relaxation or a party-filled holiday, it's important to prepare yourself physically so you can make the most of your time away.

1. Prepare for relaxation: If your vacation is all about relaxation—like a beach vacation or a luxury resort—you might not want to exercise intensely, but it's important to keep your body flexible. Long flights, air conditioning, or sitting for hours can lead to stiffness. Yoga, stretching, and core training will help you enjoy your rest without pain by maintaining your flexibility and preventing discomfort.

💡 Tip: Spend 10-15 minutes every day doing yoga or stretching to keep your body flexible and prevent stiffness from long periods of sitting or air conditioning.

2. Prepare for a party vacation: If your vacation focuses on parties or festivals, you'll want to prepare your body for prolonged standing and dancing. Strengthen your legs and core to prevent fatigue and conserve energy for long dance sessions or nights out.

💡 Tip: Add squats and lunges to your routine 2-3 times a week, and work your core with planks to keep your energy levels up.

Bonus: Enjoy a healthy holiday – without having to prepare physically?

Want to truly enjoy your vacation as a relaxing time without any physical preparation? No worries! Even if you don't want to exercise, there are ways to enjoy yourself healthily. In our upcoming blogs, you'll learn how to enjoy your vacation as healthily as possible, whether you're active or not. We'll give you tips on nutrition and exercise, so you can relax without losing sight of your health. And if you want to get back into your routine after your vacation, we'll help you easily get your exercise and eating routine back on track, stress-free.

H5: Time management for your holiday training

Time is often a limiting factor when preparing for vacation. But with smart planning, you can effectively fit your workouts into your busy schedule.

1. Schedule your workout in the morning: Morning is often the best time to exercise, before your day gets too busy. This ensures you have no excuses to skip your workout.

2. Use short, intense sessions: If you're short on time, use short, intense sessions like HIIT or circuit training. This can help you get an effective workout in a short time.

3. Combine activities: If you're short on time, combine activities. For example, take a short bike ride or hike and combine it with sightseeing.

💡 Tip: Schedule your workouts into your vacation schedule and treat them like appointments, so you stay active and prepared for your vacation.

3. Closing

Good physical preparation for your holiday ensures you can fully enjoy all the activities you've planned, whether you're heading to the mountains, exploring the city, or preparing for a relaxing party holiday. By building your fitness, strengthening your muscles, and applying smart time management techniques, you can enjoy an active holiday without limitations.

💬 Your vacation should be a time of fun and adventure, so make sure your body is in top shape! Prepare, stay active, and make the most of your holiday.

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4. Sources

Rebar, A.L., et al. (2015). “Physical Activity and Mental Health.” American Psychological Association.

Gillen, J.B., et al. (2016). “High-Intensity Interval Training: A Practical Guide.” Journal of Strength and Conditioning Research.

American Heart Association. (2020). “The Benefits of Climbing Stairs.” AHA.