The coach gave advice on how to safely return to training after the holidays

After the New Year holidays, returning to regular sports requires a balanced approach to avoid overloads and injuries. As Diana Islamova, the coach of the WowFit service, told Izvestia on January 19, tactics depend on how exactly the rest went.

"If the training was completely stopped during the holidays, the body and nervous system need time to adapt. In the first two weeks, it is better to give up high-intensity loads, restoring sleep and nutrition, and start with light charging, gradually increasing activity. If the break was no more than 10 days, and the regime was regular before the holidays, the return may be faster, but you should still start gently, without sudden jerks," she advised.

One of the most common mistakes, according to the expert, is the desire to catch up immediately, which leads to excessive stress, overwork and the risk of injury. This is especially dangerous after a long break. Instead of five intense workouts per week, it is worth increasing the load in a dosed and gradual manner, which is better perceived by the nervous system and gives a feeling of vivacity rather than exhaustion.

In matters of nutrition, it is important not to stray far from the usual regime, avoiding severe overeating, which will create discomfort during physical exertion. Special attention should be paid to moderation in alcohol consumption, choosing drinks with a lower sugar content. Proper sleep and rest are also critically important, and meals should be completed three to four hours before bedtime.

"Before resuming training, it is necessary to assess the general condition of the body over the past week. If you experience frequent headaches, dizziness, apathy or drowsiness, you should act with caution and, possibly, consult a doctor," Islamova warned.

Also, according to her, it is necessary to take into account all existing injuries and contraindications, even if they have been for a long time, and be sure to inform the coach about them in order to create a safe program.

The key principle, which the expert emphasizes, is that returning to sports should be associated with health care, and not with guilt over a holiday vacation.

On January 11, the press service of Rospotrebnadzor announced that vegetables, herbs, fruits and dried fruits will help the body recover after the holidays. It is also recommended to switch to fractional meals and adjust sleep patterns.

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