Summer holidays allow you to travel around the world. You can't take your gym with you while traveling, there are many ways to exercise on the road. Follow these tips to stay in shape while enjoying your home away from home.
- Make a Commitment: When traveling, we tend to give up our training routine. Our suggestion: Don & # 39; t! Assign yourself to work 3-5 times a week, no matter what is on your journey and what remains. You will have more energy and feel better throughout your journey (it's science).
- Take advantage of local resources. Every region of the world has its own natural resources to enjoy. Include each district & # 39; unique features in your exercise mode. Try rock climbing in Utah, sailing on the Charles River in Boston, cycling in the Swiss Alps, running the streets of Florence or hiking in the jungle of Panama.
- Create a balanced exercise plan. Each strength training regimen consists of a combination of cardiovascular and strength training. Make sure they have no alternatives between these two forms of training. Also include as much variety as possible during your workouts. For example, being an alternative to running, cycling and swimming is a much better rounded and effective training program than just running every day.
- Improvisation Gym equipment makes it comfortable, but not mandatory. Keep in mind that gym equipment is designed to simulate "every day" activities, but they do so with the insulation of a single muscle. Research has shown that complex movements (lifting a rock from the ground and then lifting it over your head) lead to a greater increase in your metabolism and burn more fat than a simple movement (curly bump). Better exercise without the need for a gym. When you arrive in a new city, pack your personal gym with everything you can find (rocks, bricks, furniture, etc.). Matthew McConaughey is known for his improvised workout while shooting for distant equipment.
- Equipment: You really don't have much. Running shoes is a must, like bathing suits if you want to swim. We also offer an exercise group. It's lightweight, compact, and a little creative to use for almost any exercise you would do in the gym. When you travel you can find everything you need.
- Explore the city on foot . There is no better way to get around a city than not exist. You will be able to appreciate the local taste indefinitely more than you would like to take a bus ride and can tailor your journey to your particular interests. Take your camera with you to take the road to adventure.
- Try teaching circuits Circuit training is perfect for travelers as it requires minimal equipment and combines both cardiovascular and strength training. We recommend making 3-4 circuits in each scheme with three exercises per set and 3 sets. See below for a list of exercises that require minimal or no equipment that you can include in your circuit as you go.
- Have fun! : You & # 39; are you on vacation again? This should be fun. Exercise reduces stress, improves your health, and releases endorphins that further improve your mood. Make sure you get fun. It will be easier to stay in your daily routine and make a better overall vacation.
Exercises that do not require any equipment.
Upper body exercises
- Push Exercise
- Pull Ups:
- Reverse line
- Sit Ups:
- Superman & # 39;
- The bird dog
- Side board
- Jump to Squats:
- Jump to Lunges:
- The box jumps
Exercises that require minimal equipment.
- Hand Extension Balancing (see picture)
- Bicep curls
- Good morning
- Tricep extensions
- Squats (Hold rock to increase difficulty)
- Bicep curls
- Reverse Flight
- Pieces of wood
- Tricep extensions
- Flies (see picture)
- Shoulder Press
- Front shoulder lift
- Lateral shoulder lift
osh by Joshua Goldman MD, MBA: