Training Through the Holidays - Jay Gump

Athletes often ask how much they should train during the holidays. This transitional season is an opportunity to rest and recuperate. On the other hand, those who stop training and gain 10 pounds may spend most of the new year getting back to square one. Maintaining fitness is easier than gaining fitness. A fitness maintenance program can be the key to starting next season fit and fresh.

Fitness maintenance programs should be fun and flexible. They are easier than most pre season programs, particularly if the maintenance is only meant to last four weeks. Training frequency should remain high (five to seven days/week), but the intensity and duration of your workouts may decrease. Athletes can even alter the mode of training to include friends and family. For example, an athlete who normally has a long workout on Sunday might instead hike up a mountain with a group of friends. Athletes can go skiing, snow shoeing, hiking, mountain biking, or even play dodge ball. As long as you get your heart rate up and smile, the workout counts. New Englanders should plan several outdoor workouts per week during daylight hours to avoid the indoor blues. The workouts in your maintenance program should be amenable to travel and new facilities without too much effort.

Holiday treats are often blamed for derailing fitness programs. There’s nothing wrong with a Christmas cookie or two -- the problem lies in excess. If you are exposed to constant temptation through the holiday season, avoid hunger. Travel with carrots, apples, or other snacks to hold you over. When you start to get a hunger pang, eat. Your best defense against the cookie binge is to avoid looking at a plate of cookies when you’re starved.

Finally, don’t try to be perfect. If you miss a day of training or go overboard at a restaurant, start the next day without changing your program. Don’t make up the missed workout or skip a meal. One bad day won’t hurt you, but multiple successive will. Having fun on a modest program is a reasonable goal for most athletes. This program should allow you to participate in the season guilt free.