If you're taking a vacation this summer and crossing time zones, be sure to allow rest from your exercise routine when you return. For each hour of time zone change that you endured on your trip, allow one day to recover to normal. Don't expect to run your normal pace and endurance, or cycle immediately upon returning.
Signs You Need More Time To Recover:
Loss of desire to run or bike
Heart rate lower than normal at your regular pace
More fatigue after your workout
Wanting to stop for a breather when you normally don't and less endurance overall.
Tips:
If you've traveled to Europe expect about 6 day to 8 days to feel back to normal for your exercise program
Give yourself a few days of rest from jet lag
Start with an easier routine: less miles, easier pace than normal
For more detail, see chapter 9 in my book, The Vail Method: Getting Better not Just Older
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