September 2005 Newsletter
Maximize Your Workout
Dear Fellow Business
Having trouble finding time to workout while you're on the road?
Maximize your workout by increasing its intensity but decreasing its
duration. You'll burn more calories in less time, so you can still
squeeze in an effective workout between the office and that client
month, we provide some ways to maximize your strength training. Next
month, we'll focus on increasing the intensity of your cardio routine.
As always, there's plenty
of new activity in the Travel Fitness
Blog, including Travel Fit Tips and news releases from your
favorite hotels and airlines. Finally,
much thanks to John and Sharon,
our Healthy Travel models for this month's article!
To Your Health,
Customer Service, Healthy Travel
Network and Chief
Crank It Up
The two keys to increasing the intensity of your strength
training routine are minimizing
rest time and combining exercises.
By minimizing rest time, you'll keep your heart rate elevated for
longer periods of time--hopefully for the entire workout--which will
allow you to burn more calories. You'll effectively turn your weight
lifting session into a cardio session.
Consider this: A 130-pound woman will burn about 88 calories
during a regular
30-minute weight lifting session. Increase the intensity to a vigorous
session, and she'll up her calories burned to about 177. Double!
Gentlemen, you get the same bang for your buck. A 180-pound man will
burn about 122 calories during a normal session, and 245 during a
To move your workout up a notch, move quickly from exercise to exercise
without resting. Rather than performing several sets in a row of the
same exercise, make a circuit, performing one set
of each exercise before going back to the first exercise. Muscles can
recover while you're doing your next exercise, rather than while you
stand around watching TV!
Move quickly between
the exercises, not during the exercises. Perform sets with slow,
controlled movements. Carry your water bottle with you so that you can
grab a sip as you move to the next exercise.
The analytical crowd out there has already calculated that if they
eliminate rest time, they'll cut the duration of their workout to 41.5
minutes, which is exactly 13.2 minutes longer than they have to spend
at the gym. Not to
fear, you can shave more precious minutes by finding two-for-one
exercises that combine two or more major muscle groups. You can create
dozens of combinations; here are a few to get you started:
- Squats with arm curls, front raises, or lateral raises
- Lunges with overhead press or arm curls
- Squat thrusts
- Mountain climbers
Combine squats with
arm curls to target glutes, hamstrings, quads, and
biceps. Start by standing with feet shoulder width apart, both on a
resistance band. Squat down and as you come up, curl your arms up. For
a different variation and to target shoulders, replace the curls with
lateral or front arm raises. At right, Sharon demonstrates with a bicep
lunges, keep your knees over your ankles. Keep your head up and eyes
straight ahead. For maximum range of motion, squat so that
your thighs are parallel to the floor.
with Overhead Press
Combine any type of
lunge--standing, walking, backwards--with an
overhead press to simultaneously target quads, glutes, hamstrings,
deltoids and triceps. These work equally well with an arm curl.
At right, John demonstrates a standing lunge with
overhead press using a resistance band. This exercise works equally
well with free weights, if your Fit Hotel has
Start in a lunge position, resistance band under your back foot and
hands down. Drop your back knee down to the floor and then push up with
your legs while simultaneously pushing up with your arms.
your front knee over your ankle to avoid stressing your knee. Drop your
back knee as far down as you can, to maximize your range of motion.
Squat thrusts are an excellent strength building and cardiovascular
exercise. Start in a standing position, crouch down, thrust (jump) both
legs back simultaneously into a push up position, jump both legs
forward again, and return to a standing position. Shron demonstrates
five positions below.
Like squat thrusts, mountain climbers are a great combination strength
exercise. They simultaneously target glutes, hamstrings, quads, chest,
and abdominals, and will get your heart pumping!
Begin in a push-up position. Jump one leg forward into a low lunge
position. Alternate to the other leg. The trick is to do these
continually, back and forth, back and forth. John demonstrates at
the start position at left, and finish at right.
several of your traditional exercises with these two-for-one combos to
maximize your next travel workout.