Summertime means travel time and can sometimes put a glitch in your fitness routine. Many of us head to the mountains or the beach, board a plane, a boat for a cruise, a road trip or hop aboard a train. However, upon arriving at their destination, many take a detour and derail from their typically healthy routine.
A recent poll conducted by TripAdvisior showed that while more than 50 percent of travelers workout on vacation, more than 80 percent of them also indulge in their favorite treats.
My advice is to pick a treat a day, not two, three or four and eat healthy at all your other meals and snacks. Bring your own healthy snacks along, so you won’t be tempted by that boardwalk funnel cake or frozen custard.
I also advise to take time to know what your availability will be to having a place to workout such as a gym or hotel fitness room. In fact according to the Mayo Clinic, “A little dedication and planning can help you stay in shape when you're traveling.” Of course you can always workout outside if the weather permits you to and take a walk along the beach or bike ride.
If you do not have access to a fitness facility, you can always workout in your hotel room with a simple piece of equipment such as a resistance band. I like to use resistance bands because they travel well and come in several resistance strengths for a total body workout. Bands are convenient if you travel often and are looking for an inexpensive way to get started on a fitness regimen.
Below is a Vacation Workout from my Fitness Answer Plan:
For all exercises do 3 SETS OF 15-20 reps (rest 1 minute between sets).
BACK
Band Lat Pulldown
Hold band overhead with arms straight up. You can adjust hands closer to increase tension. Contract the back and pull the band out while bringing the elbows towards the rib cage. Decrease tension slowly, while raising arms back up and repeat.
BICEP
Band Bicep Curls
Stand on the band and hold handles with palms facing out. Keeping abs in and knees slightly bent, bend arms and bring palms toward shoulders in a bicep curl. Position feet wider for more tension. Return to start and repeat.
SHOULDERS
Band/Upright Row
Step on band securely with both feet. Hold handles in an overhand grip and row upwards, bringing elbows to shoulder height.
Triceps
Band Side Tricep Extension
Hold the band in both hands at shoulder level with right arm bent so that it's in front of the chest, left arm straight out. Keeping the left arm straight to hold tension on the hand, contract the triceps to straighten the right arm. Return to start and repeat before switching sides.
QUADS
Band Squats
Stand on band, feet hip distance apart. Hold handles of band, so that band runs behind your arms, with palms facing forward at shoulder height. Stand upright with knees slightly bent. Slowly lower your hips down as if going to sit on a chair. Try not to bring your knees past your toes. Slowly come back to standing without locking out knee. Repeat.
Online Sources:
" Staying fit when your workout takes a holiday |Reuters.com. Web. 9 Aug. 2011.
http://www.reuters.com/article/2011/08/08/us-fitness-holidays-idUSTRE7771HO20110808
"Travel workout: Fitness tips for business travelers - MayoClinic.com." Mayo Clinic. Web. 9 Aug. 2011. http://www.mayoclinic.com/health/exercise/HQ01556_D
Reviewed August 9, 2011
by Michele Blacksberg R.N.
Edited by Jody Smith
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her husband, where she runs her personal training business, Fitness Answer, LLC.