Healthy Travel Network Provides Workout Tips for Travel
Being
on the road doesn't mean you have to leave your workout
routine at home. You can continue to workout while you
travel without hotel gym hassles, equipment, or special
clothing. Just you, in the privacy of your hotel room,
getting a good (okay, maybe not great, but at least good)
workout in 20 minutes.
The
Program
If you have time for nothing else, squats,
push ups, and bicycle crunches are the three most effective
exercises to do. In combination, they hit every major
muscle group, including chest, biceps, triceps, hamstrings,
quads, glutes, lower back, and abs.
Granted,
you are not going to become a competitive body builder
on this routine, but it at least gets you moving and gets
you into the habit of exercising regularly, and more importantly,
exercising while you travel.
Do
What Works for You
For
each exercise, do three sets of 20 repetitions. If you
can't do this many, that's okay. Concentrate on quality
versus quantity.
Try
doing a circuit by performing one set of each exercise,
and then starting again with the first exercise. Or, challenge
yourself to do three sets of a single exercise to really
fatigue that muscle group, before moving onto the next
exercise.
I
like to start with squats because they really get your
heart rate going. Do what works for you, though. If you
know you will skip that last set of bicycle crunches unless
you do them first, then get them out of the way now!
Squats
-
3
sets of 20 repetitions
-
Stand
with feet shoulder width apart, knees bent, with weight
on your heels. Your toes should be able to wiggle.
-
Squat
down, making sure to keep your weight back so that your
knees don't extend past your toes. Keep your back straight,
eyes ahead. Extend your arms in front of you for balance.
-
Challenge:
Add weight and intensity by lifting your laptop or a
phone book.
- Modification:
If you're feeling off balance, try squatting over
a chair or low table.
Push Ups
-
3 sets of 20 repetitions
-
Begin on your toes or knees.
-
Lower your body to the floor, keeping abs pulled in tight. Use your abs to keep your tail elevated. No sway backs, please!
-
Widen your arms to target biceps. Keep elbows tucked into your sides to target triceps.
-
Challenge for the Ladies: Do as many on your toes as possible. If you're traveling for a week, set a goal of increasing the number that you can on your toes by 10%.
- Challenge for the Gents: Stay on toes of one foot only, or put your feet on the bed with hands on the floor.
- Modification: Move to your knees rather than toes.
Push Ups
Travel Fit Tips
-
Do what works for you, including modifications to make things easier, harder, or less boring.
-
While you're waiting at the airport to leave for your trip, make a realistic and achievable commitment to yourself for how many times you'll do these exercises during you trip.
-
Schedule these time blocks on your calendar.
-
Share your workout success with a family member, friend, or co-worker.
Provided by HealthyTravelNetwork |
