Business travel is a very common aspect of life in today’s society. As a personal fitness trainer in Boston, I work with many corporate clients that travel for days or weeks at a time. The majority of these individuals have successfully implemented training and fitness into their lifestyles, so in addition to meeting with me two days per week, they can easily train 2-3 days per week on the road. They understand the aspects of fitness that they need to focus on. This article will help you to understand and develop the same ideals.
Traveling brings about many barriers that can distract an individual from their health and training goals. Here are some common excuses and problems that come up on the road:
2.No access to equipment
3.The feeling of being too busy
4.Lack of motivation
5.Inability to keep their schedule
6.Consuming unhealthy food in excess at business dinners or events
8.Overwhelmed by the amount of work
9.Feeling guilty if they take time to work out
Fitness training on the road can be a simple task; it is just a matter of developing a specific schedule and learning how to train the right way. Here are a few tips for implementing a healthy fitness plan into your traveling lifestyle:
1.Schedule in your workouts just like any other appointment
2.Train before your day begins to avoid fatigue and distractions
3.Perform short, intense workouts to keep you motivated without taking too much work time
4.Pack non-perishable snacks for the plane and the hotel room (beef jerky, unsalted nuts, fruit, protein bars)
5.Once you get to the hotel, stock up on skim milk, cereal, low fat chocolate milk, and fruit to fill the refrigerator and eat for breakfast
6.Carry a water bottle with you at all times. Figure you ½ of your body weight (in pounds) and drink that amount of water (in ounces) per day. Staying hydrated will help fend of fatigue and jet lag
7.Focus on getting enough sleep, even if you have to call it a night before every one else. Shoot for 7-8 hours per night. This will increase overall productivity with workouts and work
While many people go into their trips with the mindset that they are simply maintaining fitness levels, it is possible to improve overall fitness on the road with a few simple training tips. Here are the best ways to improve fitness and keep your body looking great, even while traveling.
1.Be sure to perform a dynamic warm up with mobility work prior to training. This will improve tissue quality and prime your muscles for the workout.
2.Focus on multi-joint movements such as squats, squat jumps, lunges, push ups, mountain climbers, and burpees.
3.Performing these multi-joint movements will burn more calories both during and after the training session and can be done with no equipment.
4.Train for 20-30 minutes with interval cycles. Set up 5 exercises and perform them all in a row, rest for 1-2 minutes, and continue for 3-5 sets depending on your fitness levels.
5.Do not get overwhelmed with training for a long period of time. Short, intense interval training will burn fat 9 times faster than long, slow cardio or lengthy strength training workouts.
6.The interval training workouts also elevate your metabolism and will burn calories at that rate for up to 36 hours post workout. This will keep you energized and fit.
7.Instead of “cardio” training, use exercises such as sprints or stadium runs if you want to get outside in the fresh air.
8.Train 3-5 days per week for 20-30 minutes
Give these training tips a try but be sure to seek the advice of a qualified personal trainer to instruct you on the exact exercises and progressions that you should be using. This will help improve results and avoid any injuries from improper technique. Once you buy into this mode of training, you will see improved results, higher levels of fat loss, you will be more energized and productive, and you will be less stressed about working out because it will take much less time.