Posts Tagged ‘traveling’
Exercise While Traveling
How many of us have had every good intention of exercising when we travel for work? How about when we travel for fun? Well, actually lots of people pack the running shoes, workout top, shorts or pants and depending on gender, a sports bra! Oh yeah, don’t forget the heart rate monitor and chest strap…and the gloves and beanie! Don’t forget the beanie! All packed yet? Hmmm, nope. Socks, sunglasses for outside and sunscreen, headphones, towel, and the list goes on and on. So you’ve unpacked, been staying for 2 nights already and still no workout, even though the eating out hasn’t ceased at all. You get the picture? Sometimes it can definitely be a challenge to exercise when you are away from home, but it sure doesn’t have to be.
I’m currently in Colorado for a work trip for 5 days. The conference is in Colorado Springs….at the BroAdmoor Hotel to be exact. So guess where I’m staying? Yup, the BroAdmoor :-) and if you know about this AMAZING hotel, then you already know what my expectations were of the fitness facility. Just totally awesome, that’s all! And they delivered!!
Ok, ok I’ll stop with the bragging. But seriously, just because you travel somewhere doesn’t mean that you have a pass on exercising or at least getting some kind of physical activity in your day. It doesn’t have to be grueling, but be sure to get your heart rate up a little bit while you’re away so you can enjoy more of the foods you like while you’re away too! Having traveled a good amount in my day for work last year, I can say that not all hotel gym facilities are of this standard…duh! But it shouldn’t matter either. Take it outside on a beautiful day. Go for a hike, play tennis, go swimming, run or walk on the beach, do some yoga outside so you can take advantage of the fresh air (unless you’re in Los Angeles). So the day looks like crap, or it’s REALLY cold or REALLY hot or REALLY humid or whatever. Most places have a treadmill, bike, eleptical trainer, a bench, some dumbbells, and some space for stretching out or doing some core work. Geez, take it to your room and do body weight exercises! Do squats, jumping jacks, push ups, triceps dips on the bed, or abdominal work. Still looking for excuses? Throw one at me, come on! I’ll rebutle :-) Here is a SIMPLE sample of a few exercises that are compound (two of them), meaning each exercise targets more than one muscle group at the same time. Compound exercises are a wonderful way to get a good workout in, in a shorter amount of time but working you pretty hard too.
Squats (quads and butt)
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, just don’t drop it on your toes!
Modification: If you’re feeling off balance, try squatting over a chair or low table.
Push Ups (arms and chest)
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.
Plank (core work) - click on the picture below for a demonstration of the correct plank position
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. Set the goal and achieve it! If you’re gone for 5 days, shoot for 3-4 days of activity.
Schedule these time blocks on your calendar.
Mamas!!!! Don’t forget you too can benefit from doing these exercises at home. Whoever said that you have to have a gym membership to workout????? NOBODY!
