Dear Fellow Business Traveler,
The holidays are over, and everyone's back into the full swing of work.
Which means you're probably back on the road. You made that New Year's
resolution to start a regular exercise program, but of course your
personal trainer designed it without much thought to your travel
schedule. And so, like most of us, you're starting to slide back into
your old sedentary ways.
You can continue to workout while you travel. No hotel gym hassels, no
equipment, no 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. Read on to learn how!
As always, happy and healthy travels!
To Your Health,
Customer Service, Healthy
Travel Network
The Program
If you have time for nothing else, squats, push ups, and bicycle
crunches are the three most effective exercises that you can 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.
Bicycle Crunches
..:: 3 sets of 20
repetitions
..:: Beginning on
your back, one leg raised, other leg bent.
..:: Lift opposite
shoulder to opposite knee.
..:: Challenge:
Slow it down! Hold each side for a full breath. Concentrate on touching
your rib cage to opposite knee.
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 success with a
family member, friend, or co-worker
Fit Travel News and Resources
..:: Checkout
the ACE Exercise Library here.
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