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A vacation can do wonders for reducing stress
levels, but it can derail a healthy fitness regimen. Even some of the most
die-hard exercisers find it difficult to stick with a workout program when
away from home. Sure, many have good intentions. They may even pack their
workout attire. Unfortunately, their gear never makes it out of the suitcase
until they’re back home.
But travel from home doesn’t have to result
in an interruption or complete abandonment of your healthy habits. You can
still fit in exercise time when away from home, regardless of whether you
find yourself in a warm or a cold climate. Even if bad weather forces you
into seclusion in your hotel room, there are exercises you can complete
without a single piece of equipment.
Below are some tips to help you stay fit
while traveling and avoid coming home with unwanted extra baggage.
- Be
realistic. You probably won't be able to fit in your normal weekly
workouts and that's okay. Shoot for completing at least 50% of your normal
regimen.
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Plan ahead. Before leaving town, find out what type of workout facilities
your accommodations will have or if there is a nearby park of jogging
track (weather permitting, of course).
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Scope out local gyms. If you are staying somewhere that doesn’t provide a
workout area then inquire at the nearby local fitness centers for their
rates. Often they offer day passes for minimal fees.
-
Pack a resistance band in your suitcase. The band takes up very little
space, yet can provide you with an entire upper and lower body workout
routine.
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Don’t deprive yourself of all local delicacies. You can enjoy some special
meals without going overboard. Ask the restaurants to prepare your
favorite dishes with a few lower fat ingredients.
- Be
creative. Find unique, fun ways to exercise instead of doing the same
routine you do when you are at home. Try biking, hiking, a pedal boat
excursion, water-skiing, beach volleyball, etc. Effective workouts aren’t
limited to the standard fares of walking, jogging and fitness machines.
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Try out your travel routine at least once at home. A new workout that
you’ve never done before will require more time and preparation. This type
of frustration just makes for an easy excuse to skip the workout.
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Prepare snacks. If your journey includes a lot of time in the car, be sure
to pack some healthy snacks so you aren’t forced to eat at all the fast
food and convenience shops along the way.
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Play in the pool. If lounging poolside is part of your vacation plans,
then hop in the pool every 20 minutes for 5-10 minutes of pool walking
(try it in waist-deep or higher water for a really challenging workout).
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Get comfortable. Don’t forget to pack comfortable workout attire that fits
your destination’s climate.
Here is a quick, simple circuit workout that only requires a resistance band
and can be done anywhere. Complete at least one set of 8-12 reps of each
exercise.
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Bicep Curl
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Tricep Dip
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Lat Pull Down
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Front Raise
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Push-Up
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Squat
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Abductor lifts
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Adductor splits
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Hamstring Kicks
For detailed instructions for each of the above exercises, visit
www.workoutsforyou.com/travel_plan.htm.
Lynn Bode is a personal trainer and
founder of WorkoutsForYou.com. She is certified by both ACE (American
Council On Exercise) and AFAA (Aerobics and Fitness Association of America)
and is a published fitness author. You can reach Lynn via email at
info@workoutsforyou.com or through her website at
www.workoutsforyou.com. |
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