A holiday doesn't have to wreck your fitness routine. Here's how

Times

28-06-2025

The summer holidays mean time for a break — from work, waking up early and ideally the British weather. But if we take time out from the gym too, will the break undermine all our hard-won progress? 'There's a reason why we're constantly talking about rest, and it's because most of us don't get enough of it,' says Alina Cox, head female trainer at the Club Q, a private gym in London. 'Stress and constant stimulation have become the norm.'
In fact taking a break can be beneficial to your mind and body. This is what you need to know about rest.
Rest isn't just about not reading your emails after 5pm. 'To rest means to take complete time off in order to replenish physically and mentally,' explains the sports therapist Kate Siobhan Taylor, who says you'll know you're in need of a rest when your performance starts declining — be that in the office or at the gym.
There are different types of rest — including physical, mental, emotional and social. Which type you need 'depends on the kind of stress you're experiencing', Cox says. 'If you feel physically exhausted, a nap will be better than a heavy workout. On the other hand, if you're emotionally stressed, a challenging boxing workout might be exactly what you need.'
Cox adds: 'Almost any activity can be considered a form of rest, as long as it brings you calm and relaxation.'
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Two weeks off won't undo all your progress in the gym. In fact researchers at Arizona State University, the Federal University of Viçosa and the Federal University of Ceara found that even people who have been lifting weights for only 12 weeks usually maintained their muscle mass after a fortnight off. Cox says it could take up to three months or longer for consistent gym-goers to begin losing muscle mass.
Cardio, however, is a different case. A study in the European Journal of Sports Science found that two weeks off can lead to a decline in the markers of cardiovascular fitness, such as your resting heart rate and your general ability to exercise at pace. The greatest impact occurred between two to six weeks off.
It's not the end of the world. 'Whether it's swimming, hiking or other recreational sports, you're still likely to be active on holiday, so the overall loss in cardiovascular fitness may not be that significant,' Cox says.
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Other benefits to taking a break include reducing your stress and, in turn, improving your productivity when you return. 'But one of the most significant advantages is related to a boost in motivation,' Cox says.
You don't need to decamp to the Continent to feel mentally refreshed. In a 2020 study at the University of Massachusetts, researchers examined the impact of an eight-week mindfulness programme on the athletic performance of a women's rowing team. The study revealed a range of mental benefits, including improved psychological wellbeing and sleep quality, as well as enhanced athletic performance and coping skills.
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Picking wisely from the resort buffet can help make up for the workouts you're skipping. 'If you aren't encouraging muscle growth through exercise, you can do it through good-quality protein intake,' Taylor says. A holiday diet high in fish and colourful vegetables can help with the repair of muscle tissue while you're away — and leave you raring to go when you get home.