Training Tips for the Weary Traveler
Training Tips for the Weary Traveler
By: Ken Hunt, Owner of Steel Gym
As a follow up to my last article about exercising on the plane. I thought some suggestions on what to do when you have FINALLY arrived at your hotel, might be in order. Sometimes, the hotels don’t have the best or most modern equipment in their gyms. Consequently you have to get creative with your workouts. And, when you are traveling for business and your time is compressed, it can be difficult to stay with your exercise program. Here are some suggestions on how to stick with your program. All it takes is a little extra creativity, discipline, will power and a high level of motivation.
Cardiovascular training is probably the easiest one to accomplish while away, although, it may take the most amount of motivation. At the very least hotels usually have their own fitness centers. At these facilities you can find equipment such as treadmills, stationary bikes, steppers and even a pool.
If your hotel does not have a fitness facility, ask them if there is a “host” gym that they are affiliated with. Many hotels are now teaming up with local area gyms to provide you the advantage of using a gym. At Steel Gym we team up with several local hotels. All you have to do is show the associated gym your hotel key and you will be able to train for free or at a discounted daily rate.
If your hotel does not have its own fitness center or a partnership with a nearby gym, you must find other ways. You can walk outside or inside the hotel. Climbing up flights of stairs can give you a great cardiovascular workout. If the weather permits, using the pool would also be a good idea.
Diet is usually where the willpower and discipline come into play. Protein powders can be mixed in a portable shaker and allows you to have a good, convenient, nutritious meal. Even if you have to have these powders for 4 of your 6 meals, it is well worth it to keep on your program. And try not to order those fried burgers from the late night menu no matter how good it sounds. Use this opportunity to have some else cook healthy for you. Room service menus usually offer a wide array of â€œ better, healthy choices.â€ Look for those first. And for heaven’s sake stay away from the mini bar. Better yet, don’t take the key when they offer it to you at check-in. Look for a local store and stock up on bottled water and other healthy snacks. It will be better for you and much less expensive.
When dining out, choose leaner cuts of meat such as chicken, fish, and turkey. Avoid added sauces. Choose food that is grilled, baked, poached, or broiled. Choose salads with no/low fat dressing or regular dressing on the side. Make sure the “healthy” dishes containing steamed vegetables are not prepared in butter or a lot of oil.
There are many ways you can get into a great workout while away. If there is a host gym, take full advantage of the equipment they have to offer. If the hotel has a fitness center, do the very best with what they have to offer. Some places do not have the newest and most up-to-date equipment, but you must do your best. If there are no instructions, do a set with very light weights to get the feel and action for the piece of equipment.
So you are at a hotel and there is no fitness center. Now we must get creative. Let’s work out right in the hotel room!
You will need some type of resistance such as two books, two jugs of water, or bring a few fitness bands made from surgical tubing that are lightweight and can easily be carried in your luggage. With objects like these you can perform all exercises that could be done with a pair of dumbbells. You can also use stable furniture in the room to perform various types of exercises using your own bodyweight for resistance.
Here are some examples of exercises that can be done for the whole body during a great workout!
- Push-ups (off the bathroom sink or floor)
- One-arm rows
- Pullovers (lying over a chair)
- Shoulder press
- Side, front, rear raises
- Shrugs (these can all be done using books, bottles, or the fitness band for resistance)
- Close Stance Push-ups , Triceps Kick Backs
- Free-standing squats
- Free-standing lunges
- Climbing stairs (1-2 steps at a time)
- Calf raises off a step
- Crunches, leg lifts. (basically all routine abdominal exercises can be performed)
So it’s not as hard as you think to stay on track.. No excuses! And if you get up early, tune into one of the many morning workout shows. They can offer you a great workout that you can follow right along with them. It all comes down to how serious you are in achieving your goals.. I know you’re whole routine can be messed up while away, but give it your best effort and you can still get the job done. I know you can! Give these tips a try the next time you go traveling. All it takes is creativity and discipline.