Quick Travel Workouts - Easy Ways To Exercise
the fitness industry, the word flexibility has a dual meaning. The
first is obvious - it is the range of motion about a joint in the
body. The second is acknowledging that sometimes we have to balance
the demands of family and work with our commitment to ourselves
to stay in shape.
Travel has become a requirement of many of our jobs.
It can be exciting to visit different cities and learn about their
histories and cultures, but following a workout routine can quickly
Some people try to make their travel arrangements
to only include hotels with fitness centers available for their
guests. For the occasional trip and depending on your destination,
this could be pretty easy. However, for someone who travels a lot,
it can become time-consuming and frustrating. Not being able to
find a gym to use only adds to the stress of traveling. And even
if you are able to find hotels with on site fitness facilities,
they are often limited in their hours of use, and also in the quality
and quantity of their equipment.
A more viable option is bands, balls, and bottles.
Bands are an effective alternative to dumbbells.
They have handles, and are offered in different resistances, generally
from ultra light (least amount of resistance) to maximum strength.
Depending on the manufacturer, there may be 4 to 8 different resistances
available. Any exercise that uses dumbbells can be performed with
bands. Some examples are bicep curls, tricep kickbacks, squats,
shoulder presses, lateral raises, lunges, and calf raises.
Resistance bands work the same muscles that dumbbells
do, but challenge them differently. Other benefits include increasing
coordination and allowing subtle changes simply by switching your
hand grip. Additionally, they are effective for rehabilitating injuries,
like those to the rotator cuff.
Bands are easy to use. To stabilize them, you can
stand on one end, tie it to a doorknob, or place it under or wrap
it around a piece of furniture. You can also choose the ones with
grips that are most comfortable for your hands. They can be purchased
at fitness stores or online. Before buying online, try several in
a store so you know which ones to order. You may find that you prefer
a heavier tension for your lower body and a lighter tension for
your upper body.
Balance balls are often used for regaining
leg strength, building arm muscle, and helping to improve balance
and increase core stability while performing other movements such
as bicep curls, tricep kickbacks, and shoulder raises.
Balls come in different sizes, as measured by their
diameter in centimeters. To find the right size for you, put on
your workout shoes (no boots, high heels, flip flops, etc.), go
to a fitness center or a store that sells fitness equipment, and
sit on the balls. The best fit ball is the one that when you are
sitting on it, your thighs are parallel to the floor, your knees
are bent in 90° angles, and your feet are flat on the floor.
Note the size, not the color, because the color as it relates to
size is not consistent across all balls. When you buy the ball,
be sure to get a hand pump to inflate it. These are small and lightweight.
Often times, kits are available with a ball and a pump.
Water bottles. Stay hydrated before, during,
and after you exercise. The American College of Sports Medicine
recommends drinking 8 - 16 oz. of water an hour before you exercise,
4 - 8 oz. every 10 - 15 minutes during exercise, and another 16
- 24 oz. within the 30 minutes following exercise. This may seem
like a lot, but keep in mind that by the time you feel thirsty,
your body is already dehydrated so you need to continue drinking
water. Don't get pulled in by the latest energy drink. Stick with
water and keep it simple.
Bands, balls and a pump are easy to transport and
only require a small amount of space in a suitcase. Consider putting
them in your carry-on bag, so should your luggage get temporarily
lost, you will still be able to work out and that will be one less
frustration for you.
Bottles, both disposable and washable, can obviously
be purchased nearly anywhere. For ease, you may choose to buy bottled
water at the hotel or a nearby convenience store. When you've finished
the water, the bottle can be recycled or disposed of. Another option
is to buy a washable bottle with the city's name or local sports
team's logo on it as a souvenir. If you travel a lot, you will build
quite a collection in a short time.
Sticking to your exercise routine while on the road
is pretty simple. It only requires a little planning and the desire
to stay fit.