We are officially in the
“dog days” of summer. So, what kind of vacation are you
planning? The beach? The mountains? A trip abroad? No matter where
your destination, one thought remains on your mind – what am I
going to do about my workouts?
We are officially in the “dog days” of summer. So, what kind of vacation are you planning? The beach? The mountains? A trip abroad?
No matter where your destination, one thought remains on your mind – what am I going to do about my workouts?
According to a USA Today poll, almost one-half of all travelers who were questioned felt that they were in worse shape because they don’t have as much time as they would like, or the means available, to exercise properly while traveling.
This does not necessarily have to be the case. There are as many ways to stay in shape on the road as there are places to go. It sometimes takes a little creativity, but the options are out there.
Remember the three major components of any exercise program: cardiovascular (aerobic), strength training, and flexibility.
Cardiovascular activities are relatively easy to maintain while you are on summer vacation.
Most of your plans probably involve being outside. Take a walk along the beach, or hike up a mountain. Take a bike ride along the coast. Go swimming in the ocean or in a pool. All of these things are aerobic and will raise your heart rate, just as you would in a gym.
Are you addicted to the group exercise classes at your health club? Take along a fitness video in your suitcase. They take up minimal space and most hotels have VCRs or DVD players in the guest rooms.
A jump rope, which is great for cardiovascular training, packs quite nicely as well.
Perhaps you are one of those people who are motivated by a gym or health club atmosphere. Many hotels have fitness facilities on site.
Or, if they don’t, they often work out (no pun intended) affiliations with local gyms.
In addition, lots of gyms worldwide hold memberships in organizations that allow reciprocal use amongst them.
Let’s consider options for your strength training program while you are on the road. Excellent options, which fit in any suitcase, are elastic bands or tubing.
Almost all exercises that can be done with dumbbells can be executed with these bands, which vary in levels of resistance.
While you are away on vacation, try not to be so concerned with your “sets” and “reps” as much as keeping active and having fun.
Now that we have taken care of the cardiovascular and strength components of your workout, let’s discuss an often-neglected part, and the easiest to do on vacation — the flexibility portion.
Stretching is simple to do any time and anywhere. This activity will help combat the shortening and tightening effects of muscles that comes from sitting for long periods of time; such is often the case on an airplane or in a car.
If you are on a long flight, it is a wise idea to get out of your seat periodically and walk the length of the plane to stretch your legs and keep the blood moving to all parts.
If you are on a road trip, stop at rest stops or scenic views and get out of the car. If you are sitting, move your upper body to keep from stiffening up.
These exercises can be performed discreetly if you do not want to disturb your fellow passengers.
However, if they catch on to what you are doing, they might just take your lead and follow suit.
Are you a Yoga or Pilates buff? Pack a Yoga or Pilates video or book. Practice your poses anywhere and any time you can.
Remember, proper stretching helps insure that your muscles can work through their full range of motion.
Bottom line: traveling is no excuse for letting your workout take a back seat.
Even on the road, there are many option available to help you maintain your fitness levels. Find what you like to do, and do it.
If you’re still not sure what to do, talk to a fitness professional. If you have any questions, or would like more information, please contact me at (408) 981-1566.
Mention this article, and receive one free session at Home Run Personal Training in Gilroy (new clients only, please).
Karen Seraphine holds a Master of Arts degree in Physical Education/Fitness Management from New York University, and is certified by the American Council on Exercise as a Personal Trainer and a Lifestyle and Weight Management Consultant. She owns Home Run Personal Training in Gilroy.
