Summer is often a time to unwind, with many people hoping to relax and have fun in sunnier climes.

During this time, fitness goals are often not a top priority, and this can make it challenging to get back on track when you return from your travels or other commitments.

We are all guilty of disregarding our bodies from time to time for, let's be honest, a good bit of fun, but don't worry, it's easy to get back on track.

With this in mind, Abi Roberts, a sports nutritionist at Bulk.com has shared her top tips for easing back into fitness after a holiday, as well as discussing how time off can positively impact your fitness.

Tips for getting back into fitness after a long layoff:

1. Don’t skip the stretches.

If you’re a regular fitness fanatic and have been out of the gym for longer than your usual one to two rest days, it is important to ease back into exercise gradually to avoid injury.

Warming up before, and cooling down after a workout, are especially important following an extended break from exercise, as your muscles tend to become tighter and are more susceptible to injury.

Stretching before a workout prepares your muscles for activity by increasing blood flow and improving your range of motion. It is best to incorporate dynamic stretches into your pre-workout routine, as they involve controlled active movements that effectively prepare both your muscles and joints for safe performance. 

On the other hand, static stretches are particularly beneficial after a workout session. This involves assuming specific positions and holding them for short periods of time, and can help to reduce muscle soreness and improve flexibility.

2. Start slowly, then gradually increase the intensity over time.

It is not advised to return to your usual intensity immediately after a break. Instead, start slowly. As a general rule of thumb, those opting for cardio machines should exercise at about 75% of their usual pace in their first few days back at the gym. 

This might be a good time to try Zone 2 Cardio, a low-fatigue form of training that requires keeping your heart rate at about 65-75% of its maximum capacity for the duration of your workout. Many treadmills have built-in heart rate monitors, which can be used to keep your heart rate around this range.

With strength and weight training, you should aim to start with 50-75% of your usual weight volume on your return from holiday. Pay close attention to your form and start with lifts you are familiar with, as this will give your body time to adjust and avoid injuries. 

It is also important to listen to your body and take breaks when needed. Don’t worry if you feel like you’re not in top form during your first few days back at the gym, as muscle memory will ensure that you're back in your usual form soon enough.

3. Resume your usual eating and sleeping habits.

During a holiday, your sleep pattern is likely to have changed, and you may have allowed yourself more flexibility with your diet.

It can be easy to carry over these habits, especially if you have to go straight back to your work commitments.

When you return from your break, it is important to re-establish your regular sleep routine and diet, as these factors will help you recover from your workouts and give you the energy you need to stay motivated.