As many of us know, traveling throws your schedule into a whirlwind. From dehydrating plane rides, to sleeping in different time zones in different beds, traveling although fun and rewarding can be difficult on our bodies. That is one of the reasons I find it very important to keep a healthy schedule of physical activity while traveling. Did you know that working out actually helps cure jet lag? Having scheduled exercise helps synchronize your body’s clock, so if you are used to working out in the morning, try to stick to that schedule while traveling, despite your body telling you to go back to bed.
As a “budget traveler” I understand that many of us don’t have the convinces that we are used to at home, such as gyms and or trainers and instructors while traveling. That is one of the reasons I like to base my exercises on body weight training, and high intensity interval training so that they can be done anywhere at any time. I like to think of it this way… If I have 30 minutes to work out, I divide the work out into 4 categories, cardio, abs, legs and arms. Then I pick different exercises that target each category and mix them up, so I am not doing just legs for 10 minutes. Why do I do this? Studies have shown that when activating different muscle groups, back to back you burn more calories. And given that we are usually eating and drinking in a bit of excess while we travel, these things are good.
Here is an example of a 20 minute workout I would do on the road without equipment:
Warm up 100 jumping jacks
10 triceps pushups
50 Russian twists
50 high knees
30 cross back lunges
10 plank side rotations
50 leg switches
Then I like to finish with a set of intense cardio, such as :
30 knee high jumps ( knees to chest as you spring up, landing back down softly into a squat position)
This is not a work out for everyone, but an idea of how you can break up the muscle groups and rotate your exercises to keep your body guessing. For more information on customized travelers workouts email me at firstname.lastname@example.org