Despite the best intentions, it can be hard to workout on holiday. If you’re worried that you’ll lose your momentum when it comes to your training, fear not. We’ve asked an exercise physiologist for her tips on staying active on vacation…
Research shows that travel across multiple time zones, as well as having an extended break, can negatively affect your ability to return to pre-travel performance. So, what can you do to reduce the impact travel has on performance? Be prepared!
Give yourself the best possible chance of staying on track by making sure you’ve got the equipment you need to work out anywhere, anytime! Here are three lightweight and multi-purpose pieces of equipment that you can take with you when you travel.
1. Resistance/Strength bands
Resistance and strength band can provide you with hundreds or variations for both upper and lower body exercise. They come in a range of different shapes and sizes, but each set generally comes with a few straps with different resistance levels so you can make exercises harder or easier depending on your strength. They are inexpensive to replace if you leave one behind in a hotel or airport, and take up a very small amount of space in your luggage.
2. Fitness sliders
The fitness slider helps provide some variation and multidirectional exercises for squats, lunges, push ups and core exercises. Hot tip: Sliders work best on carpet – so they’re perfect for your hotel room!
3. Tennis ball
The tennis ball also serves multiple purposes. Aside from its usual methods of entertainment, the humble tennis ball also serves as a portable foam roller. Helpful hint: Keep the tennis ball in your carry-on luggage. This way if you need to use it for any trigger exercises when in transit or waiting at an airport you can always access it.
Combine any of the above equipment with a short run, swim or ride around your new location and you have yourself a portable and convenient workout!
Sample hotel room workout:
1. Seated rows with resistance band
Seated on the floor with legs out straight, loop the band around feet and complete a standard seated row. Complete 10 repetitions.
2. Reverse lunges with fitness sliders
Place the back foot on a slider and complete a lunge, repeat 10 times before swapping legs. Tip: if you don’t have a slider, you can do this with just your body weight.
3. Body weight plank
No equipment needed, just hold the position as long as possible. Aim for 1-2 minutes.
4. Crab Walks with resistance band
Place band around legs, just above the knees. Stand in a mini squat position and sidestep 10 steps to your right, stop and repeat the same activity to your left.
5. Body weight push ups
No equipment needed. Complete a standard push up on your knees and place hands directly under arm pits. Aim for 10 repetitions. (Note: if push ups from the floor are too hard, complete the exact same exercise but place hands on the edge of the bed in your hotel room. To make them more challenging, do them on your toes.)
Rotate through each exercise as many times you can and rest where needed. Aim to do as many rounds as possible in 30 minutes. This is a great little strength session to add to any cardio you’re doing, like walking, running, swimming or cycling around you holiday destination.
Want to workout on holiday?
Including both planned and incidental exercise is crucial for returning to your pre-travel exercise capacity. If you’d like an individually tailored exercise program for your next trip, chat to your local exercise expert.
To find one near you, click here.
Sam Greentree is an Accredited Exercise Physiologist and business owner.
