Workouts That Travel
can do wonders for reducing stress levels, but it often reeks havoc on
your fitness regimen. Even some of the most die-hard exercisers find it
difficult to stick with a workout program when away from home. Sure,
many have good intentions. They may even pack their workout attire.
Unfortunately, it usually never makes it out of the suitcase until
itís unpacked when their back home.
from home doesnít have to result in an interruption or complete
abandonment of your healthy habits. You can still fit in exercise time
when away from home, regardless of whether you find yourself in a warm
or a cold climate. Even if bad weather forces you into seclusion in your
hotel room, there are exercises you can complete without a single piece
some tips to help you stay fit away from home.
probably won't be able to fit in your normal weekly workouts and
that's okay. Shoot for completing at least 50% of your normal
ahead. Before leaving town, find out what
facilities your accommodations will have or if there is a nearby
park or jogging track (weather permitting, of course).|
out local gyms. If you are staying
somewhere that doesnít provide a workout area then inquire at the
nearby local fitness centers or community centers for their rates.
Often they offer day passes for minimal fees.|
a resistance band in your suitcase. The
band takes up very little space, yet can provide you with an entire
upper and lower body workout routine.|
deprive yourself of all local delicacies.
You can enjoy some special meals without going overboard. Ask the
restaurants to prepare your favorite dishes with a few lower fat
creative. Find unique, fun ways to
exercise instead of doing the same routine you do when you are at
home. Try biking, hiking, a pedal boat excursion, water skiing, beach
volleyball, etc. Effective workouts arenít limited to the standard
fares of walking, jogging and fitness machines.|
out your travel routine at least once at home. A
new workout that youíve never done before will require more time
and preparation. This type of frustration just makes for an easy
excuse to skip the workout.|
snacks. If your journey includes a lot of
time in the car, be sure to pack some healthy snacks so you arenít
forced to eat at all the fast food and convenience shops along the
in the pool. If lounging poolside is part
of your vacation plans, then hop in the pool every 20 minutes for
5-10 minutes of pool walking (try it in waist-deep or higher water
for a really challenging workout).|
comfortable. Donít forget to pack
comfortable workout attire that fits your destinationís climate. |
Here is a quick, simple
circuit workout that only requires a resistance band and can be done anywhere.
Complete at least one set of 8-12 reps of each exercise.
with feet hip-width apart. Arms are straight with elbow close to
your sides and palms facing in toward each other. Keeping your upper arms still, curl
your arms up to shoulder level, ending with palms facing your shoulders.
Return to starting position.
||Instructions: Either a
chair or bench can be used. Start sitting up straight on the
chair, knees bent at a 90 degree angle. Arms straight (don't lock
the elbows), hands on edge of chair with fingertips facing out.
Slide forward so that buttocks are no longer on the chair, bend elbows
slowly lowering body toward floor. Return to starting position and
by placing a resistance band over the top of an open door. Grab each end
of the band and sit on the floor with back straight. Lean slightly away
from the door, arms are straight up. Bend your elbows, squeeze your
shoulder blades together as you pull your arms down and slightly out.
Return to start position and repeat. Tip: you may need to use your feet
to keep the door securely in place.
||Instructions: Begin by standing tall,
resistance band placed under your feet. Grab one end of the band in your right hand,
with hand in front of your thigh. Extend your arm straight out to the
front until you reach shoulder-level.
Return to start position, repeat and switch arms.
up on your toes and hands with your hands placed on the floor, just
slightly wider than your chest. Arms are straight, but don't lock the
elbows. Your back is straight and your legs are extended. Bend your
elbow and slowly lower your entire body to the floor. Chest should touch
the floor. Do not allow your upper body to move forward, you should only
be moving downward. Don't let your back arch, keep it straight
throughout the move. Return to start position and repeat.
standing tall with feet shoulder-width apart and toes pointed forward.
Bend knees into a squat position attempting to get upper thighs parallel
to the floor. Emphasize pushing hips back as if you are sitting in
a chair this will help you keep your knees above your ankles. Make
sure your knees do NOT extend forward past your toes.
by standing tall with band placed under your feet, hold the ends in each
hand at waist level. Extend your right leg at to the side as far as
you comfortably can. Return to start positions, repeat and switch legs.
by lying on top of a bench. Place the band underneath the bench. Then
place each handle securely on over the top of each foot. Raise your feet
straight up. From here extend your legs out to a comfortable position.
Return to start position and repeat. Be sure not to go to quickly. Try to
take 2-3 seconds both on the in and out phase.
on all fours. Extend one leg straight out with flexed foot. As you
extend that leg back visualize as if you are pushing your flexed foot
against a wall (but don't actually push against a wall). Be sure
to protect your back by maintaining a straight back. Don't let you
back arch. Return to starting position and repeat. Then
perform move on opposite leg.
For a personalized travel workout
plan that meets your individual needs, enroll
in one of our affordable workout programs.