| Fitness FAQ: Staying Fit on the Road |
From "Ask DIY"
episode ADI-309 |
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Q: My job requires that I travel. I can't always get to a gym. What can I do on the road to stay fit? A: (from Stacie Sanders, Ask DIY Fitness expert) I travel a lot too, but I still always manage to fit in a workout -- and so can you! Materials: Resistance band
Small free weights
Mat (optional) Important Note: Before starting any type of workout routine or fitness program, check with your doctor. A routine physical exam is a good idea. You want to ensure that you don't have an existing health condition that could be aggravated by certain types of exercise. - When you're planning a trip -- whether it's business or pleasure -- choose a a hotel with a gym if at all possible. If this isn't an option, utilize all the available space in your room. Begin by finding a comfortable space on the floor (the bed will also work) to exercise your abdominals.
- To focus on the upper abs, begin with crunches. Cross your arms over your chest, tilt your head slightly forward (but not too far) and slowly raise your upper back off the floor as shown in figure A. Exhale as you lift and inhale as you lower.
- For your lower abdominals, try leg extensions. Sit with legs straight out in front, arms behind. Then lift legs up, bending at the knee (figure B), and extend legs straight while still raised. Exhale as you extend and inhale as you retract.
- Leg lifts are another beneficial floor exercise. Lie on your back, then raise your upper back off the floor with arms bent at the elbows and resting on floor to support your upper body. Then lift one leg off the floor (figure C) and lower, continuing until you've finished the desired number of repetitions. Repeat with other leg. Leg lifts are an especially good exercise for the quads, the muscles on the front of the thigh.
- To work both abs and qads simultaneously -- a great time-saver if you're on a tight schedule -- add leg crosses to your workout. Sit in the same position used for leg extensions, raise legs straight out in front, then scissor the legs back and forth, crossing at the ankles (figure D). Alternate with right leg on top, left leg on bottom and vice versa until you've completed the desired number of repetitions.
- Push-ups can be tailored to target either your back or your arms / shoulders. By placing arms farther apart, as shown in figure E, the push-ups will help strengthen back muscles. To focus on shoulders, triceps and biceps, bring arms closer together as you lift and lower.
- A resistance band is a great piece of equipment for travel -- it's both lightweight and versatile.
Tip: Resistance bands are sold in varying resistance levels, so ask a sales associate at your sporting-goods retailer to help you select the one that's right for you if you're unsure. Standing in an open area with feet on the center of the band and knees slightly bent (figure F), grip the handles and pull the band straight up in front of you until the handles are at chest level (figure G). This will provide a great workout for your biceps. After you've complete the desired number of repetitions, change your grip so you can pull the band outward at your sides and up to the same level as shown in figure H. - Now unpack your small free weights, which are great for both hammer curls and tricep extensions. For hammer curls, grip the weights vertically, extend arms slightly behind you so they're bent at the elbow, then raise and lower the weights as shown in figure I.
For tricep extensions, grip the weights horizontally, hold arms in front of you, then raise and lower the weights as shown in figure J. - And finally, if you have a sturdy chair in your room (most hotels have one very similiar to the one shown here), add tricep dips to your workout. Simply grip the edge of the seat with your hands, then raise and lower your body, keeping your legs bent at the knee (figure K).
Keep stomach muscles tight, exhaling as you lower and inhaling as you rise. Tip: If you're accustomed to an advance-level workout, you can also extend your legs straight out in front of you, with your weight resting on your heels. - A sturdy chair will also provide good support for leg extensions. Sit forward on the chair, with hands gripping the sides of the seat and lift legs straight out in front (figure L). Lower and repeat until you've finished the desired number of repetitions.
Note: Before using any chair or other furniture as part of your workout, make sure it's stable and structurally sound. Don't choose a chair that's too front-heavy or narrow, as the weight on its front edge will likely cause it to tip over. Other workout and nutrition tips to keep in mind when you're traveling: - Plan ahead. Look at your itinerary before you leave and find realistic times when you can fit in a workout each day. Set these times aside in your agenda and stick to them!
- Don't throw good eating habits out the window when you go on the road. Scan menus for healthy choices and keep not-so-healthy indulgences within moderation. Also consider taking along some healthy snacks like sliced fruits and vegetables in sealable plastic bags.
- And if you have to skip a workout every once in awhile, don't feel guilty! As long as you stay faithful to your workout and listen to your body when it needs a rest, missing a day or so here and there won't jeopardize your fitness level.
RESOURCES :
Real World Fitness
Model: 1582380260
Author: Kathy Kaehler with Dr. Cheryl K. Olson
Golden Books, 1999
The Fitness Instinct: The Revolutionary New Approach to Healthy Exercise That Is Fun
Model: 1579543413
Author: Peg Jordan
(November, 2000)
Rodale Press
Red Oak, IA 51591
Phone: 515-242-0282
Free Weight Workouts (Home Gym Fitness)
Model: 0809252732
Author: Dr. Charles T. Kuntleman
(April, 1985)
McGraw-Hill Companies
Website: www.mcgraw-hill.com
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