You did it! You finally committed to making exercise an integral part of your life. You have a coach and an individualized training program, and you’ve started to make the necessary changes needed in your diet to feel better and see results. And then it happened, you have to travel for work, or a family vacation, or some other obligation that requires you to be on the move, and you are left wondering how you’ll get those workouts in. Here are a few key ways to get in some quality fitness while on the road.
Invest in Resistance Bands
Resistance bands will be your best friend while traveling, they are lightweight, compact, and are a great way to get a full-body workout in. If possible, it is recommended to get a couple of different tensions to incorporate a variety of different exercises per muscle group effectively. Resistance bands don’t need any additional accessories, they can be tied to any door, bed etc. Just make sure that you get the bands that will give you the tension needed for an effective workout.
The Tabata Method
Tabata workouts typically consist of a strenuous push-to-the-limit exercise for 20 seconds followed by an immediate 10-second rest non-stop for 4 mins. An example of an effective resistance training exercise would be doing 5 of these 4-minute rounds. For each round, choose an exercise that will focus on a different set of muscles.
Clockwise/Counter Clockwise Method
Strapped for time and equipment? This little fitness method will build strength and blast the cardiovascular system in minutes. Choose an exercise (typically push-ups or bodyweight squats) and start by performing 12 repetitions, and then 1, and then 2-3-4-5-6-7-8-9-10-11, essentially all the way around the clock, take a 2-minute break and immediately do it in a counter-clockwise fashion. Repeat 3 times.
Utilize What You Have Available
When you are traveling, hotels often have a complimentary fitness centre. Alternatively, you may be located near a local park with a different variety of bars to add to a workout or perhaps there is a full gym in the area. Use what you have and adapt when necessary.
Talk To Your Coach About Modifications
If you know you are going to be traveling and won’t be able to stick exactly to your workout program, talk to your coach ahead of time about some possible modifications you can make while traveling so you do not lose any progress in your fitness journey.