Frequent travel makes if difficult to keep up with your workout routine. Here are some tips to manage your exercise schedule when away from home.
Short duration circuit : If you don’t have time for a long exercise session, try a short workout such as seven-minute interval training. At the hotel’s gym, run on a treadmill for 30 seconds at your maximum level of intensity; rest for 15 seconds. Repeat nine times. This is very effective to burn calories and strengthen stamina.
Body weight exercises : In case the hotel does not have a gym, then do a series of squats, lunges, push-ups, crunches, plank in the room. Either do circuits or pick up any one of your choice. Free hand exercises will increase stamina, endurance and build body strength.
Yoga stretches : If you practise yoga, then you don’t have to skip your workout while travelling. Just find a comfortable place and do the surya namaskar , triangle pose, bridge pose, warrior pose and any other that are part of your routine. Ensure that you don’t do it in a hurry.
Aerobics dance : Aerobics is a good choice for travellers. Make some space in your hotel room, put on a DVD and get going. Check if the hotel’s gym also has aerobics. This is very effective in building cardiovascular strength and increasing body strength.
Outdoor activity : See if there are parks in your area. Go for a walk or a run in the park. If you can rent a cycle, go cycling.
Continuing with your workout routine will help overcome travel-related issues such as back pain, neck pain, leg numbness etc.
Quick tip : Try to avoid junk food. If possible, pack some nutrient-rich food like dry fruits and protein bars. Always keep a bottle of water with you so that you don’t get dehydrated.
Neeraj Mehta is a fitness expert, nutritionist and director, GFFI Fitness Academy. neeraj.gffi@hotmail.com
