On the Road Workouts

On the Road Workouts

English: an exercise of chest For starters, I want to thank Rob for having me be a guest writer here at Travel N Relax. It is a great honor. My first blog will be about what to do exercise wise on the road. My personal experience with travel and exercise goes something like this: The hotel has a makeshift gym with mostly aerobic equipment and some dumbbells; I am on vacation, so I am not in the mood to workout, and I want to eat a lot of food! What to do…what to do… The good news is that one does not need to do a lot of exercise while on vacation to stay fit. One or two workouts that are thirty minutes in duration is all that is needed for a one week vacation. Two to four workouts would suffice for a two-week vacation. Here is a snapshot of what I do: First of all, I avoid the cardio equipment. Aerobic exercise, in my opinion, is simply a waste of time (I will explain this in greater detail in a later blog). If the gym has a good set of weights, or a good machine weight set up I will use it. Otherwise (and more often than not), I would do an outdoor workout. After all, I am on vacation in paradise, right? The workout I do consists of body weight exercises, core exercises, and functional exercises, all of which can be done with a high level of intensity. Here some exercises I do:

  • Sprints
  • Lunges
  • Push ups
  • Chin ups
  • Sprinting up steps
  • Push up/jumps
  • Split leg sit ups
  • Leg raises

Of course, the list is limited simply by imagination. There are many variations one can use. I won’t do low intensity exercises such as jogging or bike riding (although I find bicycle riding enjoyable, I use it for recreation and fun). I stay focused on training hard and above the anaerobic threshold. All of the exercises I do with a slow, controlled lifting and lowering technique, unless it is the explosive exercises such as sprints and running up the steps. I am able to keep ,my muscles under continuous load longer, thus forcing my muscles to do more work with less overall volume. By doing so, I only need about 10 to 15 sets total to keep my body challenged and strong. Here is an example workout I wold typically do:

  • Sprint up a hill
  • Push up/jumps
  • Chins
  • Sprint up a hill again
  • Push up superman (do a push up, then extend an arm and opposite leg and hold for 2 seconds)
  • Chins
  • Split leg sit ups
  • Leg lifts
  • Push up/jumps
  • Lunge Left and right leg

That’s it. I would do the exercise close to fatigue, and while my heart rate is still high, I would move on to the next set. The workout usually takes me about 20 to 30 minutes to perform. You can do a similar workout as well. Adjust the intensity to your fitness level. For example, if you haven’t done strength training for a while, you can start with exercises such as the lunges, push ups, and ab exercises. Stay away from the explosive exercises such as sprints and push up/jumps. A program like this only needs to be done a couple of times a week. It is perfect for a vacation, for you could spend much more time having fun. Regards, Gregg Hoffman President, Urban Pump,LLC. For more information, you can reach me via email at gregg@urbanpump.com. Or you can check out our web page HERE.

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By Rob / Administrator

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on Sep 24, 2012

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