Many people have professions where they live out of a suitcase; salespeople, pilots, security contractors, etc. All of those hours on the road, in a plane, or at meetings – being sedentary can add up. Here are 5 tips to follow to ensure that your fitness levels don’t drop off:
1. Prior to embarking on a trip, identify the exercise facilities at the hotel where you are staying. If there is no fitness center at your destination, identify where the nearest gyms are located. Make sure to call the gyms to see how much it costs to train for the day or week.
2. No hotel gym, no nearby gym, what next? If the fitness facilities are nowhere to be found, look for outdoor parks or schoolyards. Everyone has the ability to walk, jog, or run. Weather permitting, find a place and start running. Many parks have fixed exercise equipment and space that are good for pull-ups, push-ups, hanging crunches, dips.
3. Take the stairs at the hotel. If you are one or two flights up from the ground level; take the stairs. Avoid the escalators, power yourself up and down the stairs.
4. Stuck in a hotel room – what to do? Push-ups in all of their varieties, crunches, reverse crunches, and planks – to name just a few exercises. Bathroom floors are generally slick so you can perform the following: a) stand with one leg on a hand towel on the floor b) slide your leg backwards as your body descends towards the ground c) engaging the muscles of your other leg, slide the leg on the towel back to the starting point. This exercise will work quadriceps, hamstrings, glutes and core muscles. Do about 10-fifteen repetitions each leg for 2-3 sets. You can also slide your legs laterally to work on adductor and abductor strength.
5. Bring your own equipment. Jump ropes, push-up handles, and a TRX kit are easy to take and affix anywhere. With the TRX you will need access to a crossbeam of some sort or a tree. For more information on a TRX kit, click on the banner to the right or the link below: