Hey Everybody. Kevin Rail’s one of my key go-to guys for great information on all things health and fitness related. Here’s another great post from him. Read away and have fun…..
There comes a time in everyone’s life where you are forced to leave town for one reason or another. If it’s for a few days, it’s no big deal. But if you have a job that requires extensive travel, it can end up being at the expense of your body.
The last thing you ever want to do is take a step backward with the progress you’ve made or gains you’ve achieved as an enduro, bodybuilder or just plain weight trainer at the gym.
It may not be realistic to do beefcake workouts when you’re on the road, but you can at least stay in good shape and maintain what you’ve worked so hard to get. And this includes all levels of fitness.
That being said, here is a list of tips to help keep you styled, profiled and feeling swole the next time you leave town. Remember, excuses and fear are for the other!
Stop for movement breaks.
If you happen to be road-tripping or if you have a position that requires a lot of time behind the wheel of a car, then you know firsthand what toll this can take on your body.
It’s only a matter of time before your butt starts to hurt, your shoulders start to ache and your neck gets all crunked up. The best way to stop this tragedy in its tracks is through the medium of movement.
Stop at a rest stop, take off your shoes and socks and walk into a grassy area. Then simply do some sumo squats, reverse lunge trunk twists, alternating windmill toe touches and alternating head turns.
You just refreshed all of your tight muscles and got some oxygen-rich blood flow going through your connective tissue. Not only will this make your feel good, but it will also stimulate your brain so you can better focus on the road ahead.
Learn how to use Indian Clubs.
Indian clubs have been around in America since the late 1800s. If you are not familiar with these, they are made of wood or polyurethane, and look similar to bowling pins.
You hold them with a moderate grip and then spin them in an array of spiral, circular and figure-8 patterns around your upper body.
When you watch someone use clubs who knows what they are doing, it is a beautiful, graceful, artistic sight to see. But more importantly, if you have never used them, then you need to start right now!
The movement patterns I just described bring benefits to the body that are unparalleled by basic, linear patterns. They help improve flexibility, mobility, upper body strength, posture and dynamic strength–the kind that you would need to throw a ball or swing a bat.
Once you get a pair of clubs and learn the basics, you can take them with you while traveling and spin them for a minute or two for a quick reset.
Invest in a set of Gliding Discs.
If you have not seen these, they are circular training tools about the thickness of a plate. They make great travel companions and you can easily fit them into a backpack, suitcase, briefcase or even purse.
What’s great about discs is they can slide on slick floor surfaces like hardwood and laminate, and you can do a ton of exercises to work pretty much every major muscle group in your body.
They are especially notable for their effect on the core. You can place your hands or feet on them and slide them in multiple directions, which requires a lot of muscle recruitment and tension.
The end result is more than just a maintenance workout. If you play your cards right, you can end up with a full-out butt kickin!
You can do drills like sliding push-ups, forward roll-outs, knee pull-ins, pikes, sliding reverse lunges and side scratchers.
Plus, they make special discs that slide on hard surfaces and rug too. I would suggest getting these so you have all bases covered. Then when you’re staying at a hotel, Air B’n’B or your relative’s house, you’ll be good to go on any surface.
And just for the record, if you do not want to invest in a pair of discs, towels work in a pinch. Just be aware that you can only use them on a floor that’s conducive to sliding.
Use the Weight of Your Body to Your Advantage.
When it comes to traveling and staying fit, you can never go wrong with what you were born with. Everyone has complete access to body weight and it doesn’t require a gym membership, tools or complication.
All you need to do is put a series of exercises together that tax as many muscle groups as possible. Heck, there are tons of push-up variations alone that can keep you busy for a while like conventional push-ups, declined push-ups, inclined push-ups and Hindu push-ups.
And if you are really in need of something hardcore, prop your heels up against a wall and do some handstand push-ups.
But these are only a few drills you can do. You also have dips, burpees, mountain climbers, bicycle crunches, lunges, squats, back extensions, and even pull-ups if you can find a beam or edge of a deck to hang from.
Go for a Run.
Unless the weather is 100% inclement, you always have access to the great outdoors. Don’t neglect this! Find a nearby trail or park, or simply use the road right in front of your place to go for a run.
This will keep your cardio levels up and weight down if that happens to be an area of interest for you. A mere 3-mile run every other day can work wonders for your maintenance levels. However, you can also go bigtime to keep up with your training goals too.
And, if you happen to live at elevation and travel to lower ground, you will notice you have a lot more aerobic and anaerobic capacity because your white blood cell count will be elevated. This is the case for me and I love that effect. Use it to your advantage.
Overall, there really is no excuse good enough to NOT stay in shape when you travel. Try to find your motivation to stay on point when you leave town and do whatever you need to do to maintain your focus.
Until next time. My name is K/Rail. Feel free to hit me up here with any questions or comments and make sure to check out My Six-pack Challenge if you are in fact looking for a home workout program.