Great, we are going to the gym and have a fitness routine that is keeping us healthy, fit, happy & in-shape. What happens when we are physically taken out of our familiar routine territory and are called on a business trip or planning a family vacation? When you detrain, whether for a break because of an injury, vacation, other, a lot of the progress diminishes unfortunately faster than the time & energy you spent getting there. When we stop the fitness momentum our bodies get used to not working out. Once we finally get our will power and motivation back, we notice that we are lifting less weight and breathing harder to run the same miles we breezed through just one or two weeks prior. This can be frustrating especially since it can take anywhere from 1 to 3 weeks to get back to the fitness level we left off.
Many of my clients ask me what they should do on a vacation or business trip with only 20-30 minutes to spare for themselves so that they maintain their fitness level. In this article, I am speaking to those of us that already know how to work out. You have already seen your physician, have gotten instruction on proper workout formation, and have some sort of fitness routine. That said, I will be providing some basic tips as to ‘what’ exercises (& what variations of) to do on your vacation. I am assuming you already know ‘how’ to do these the correct way at the gym. If you are not familiar with any of the exercises I discuss, please do not use this article as a guide to doing the exercises for the first time. Email me at joe@fit1on1.com or call 917.533.2661--I will be more than happy to explain to you further.
I recommend as a first step to purchase the Abs Wheel—a small, light, fitness tool that can easily fit into your travel bag. It is a general, multi-joint exercise tool that works major muscles in the body simultaneously. You can purchase the Abs Wheel at any Champs, Modell’s or Sports Authority type stores (for under $10). Although there are many out there, the basic ones work very well and consist simply of two wheels with one handle on each side.
The best way to squeeze in a workout on you trip is early in the AM, at the end of your day, or before a shower. You should try to time yourself so that you do not eat 1hour prior to your workout. If you have a fitness center in the hotel, obviously that will be the best place for you to workout but there are other options. I will address a routine that can be done in the hotel room as well as the gym they provide. If you are to work out in your room, set up the mood. Place the do not disturb sign on your door, turn on MTV or the radio and get uplifted.
For starters stretch before and after your workout and make sure you have access to plenty of water. A quick & simple warm up is to walk/jog in place for 5 minutes engaging both arms and legs.
If you have the time for cardiovascular exercises, there are a few options. If provided, you can use the cardio machines in the hotel gyms, which typically consist of treadmills, bikes, or stair climbers. If there is no gym available and weather permits ask the concierge where there is a route (preferable scenic of course) for you to safely jog. One of my personal favorites is stair climbing. It is time efficient; every 15 minutes of walking up the stairs equals around 30-45 minutes of jogging. You can also get a great workout no matter what the weather is or where you are. Please keep in mind this is a tougher cardio routine and requires good health, fitness, heart and knee conditions.
For the resistance-training portion of your workout follow this basic routine beginning with squats. Squats work major muscle groups including the quadriceps, buttocks, hamstrings, and front thighs. You will use the same formation as in the gym; the only difference is you will not use weights. Instead, when you squat down (at a moderate pace) raise your arms straight and forward to shoulder level & on the way back up lower arms back to waist level. Repeat 20 reps for 3 sets.