How To Adapt Your Fitness Training While On The Road
Physical and mental health are both equal contributors to your overall well-being. Fitness and implementing a regular training schedule is vital for your physical health, whereas having a work-life balance and being mindful of your lifestyle is crucial for your mental health.
Travelling, exploring and taking time off to explore this beautiful Earth is particularly good for your overall well-being. Your fitness goals and training don’t have to suffer through just because you decide to take a vacation or travel for a few months at a time.
P.S: This is a guest post from Lee Moran, director at Freedom Strength.
To avoid becoming that gym-goer who becomes reluctant at making any travel plans due to a strict training schedule, learn how to get the best of both worlds by adapting your training while you’re on the road.
Whether it’s for a mini break with the family or six months traveling across the world, get out there and enjoy what this Earth has to offer! Also, two weeks on vacation generally shouldn’t make a difference to your muscle/strength gains anyway, so you’ve got no excuse.
Looking for some advice and key tips on how to travel while maintaining your fitness training? With the right preparation, a bit of creativity and getting the ideal balance, you’ll be able to enjoy a well-deserved rest from your day-to-day routine while keeping up with your fitness training.
I’m Lee Moran, director at Freedom Strength, and here is a little advice on adapting your training while on vacation.
Another type of workout for you to get to grips with, Tabata training is a high-intensity workout which consists of a routine of exercises that each last for just four minutes. The four minutes consists of 20 seconds of hard training followed by 10 seconds of rest, repeated eight times. Tabata training is ideal for when you’re on vacation or traveling as it’s a quick workout when you’re short on time.
This type of training typically includes bursts of exercises including push-ups, squats, burpees, jumping rope and medicine ball slams. Once you get into this kind of workout, you could create a variety of your routines, each with up to twelve separate exercises. Whatever exercises you decide on, Tabata training will increase your heart rate and raise your metabolism instantly. Some great exercises (with further explanations) are outlined below.
Tabata Training – Push-Ups
Push-ups are the ideal exercise to carry out while you’re on the road as you typically don’t need any equipment and just need a little motivation and some stamina. At your typical commercial gym or home gym, you’re probably used to using a specialist piece of equipment to carry out your dips and push-ups for the best performance. If you want to challenge yourself and increase the difficulty level of your push-ups though, you’re going to have to get creative.
You can start off by focusing on your standard push-ups and then little by little adding some extra weight and resistant to your back, such as a book or two, to increase the difficulty. You can then develop your routine to include decline push-ups, handstand push-ups and clap push-ups for a more challenging session.
Tabata Training – Medicine Ball Slams
Medicine ball slams are a great exercise for incorporating into your regular training regimen, as it’s a full-body and multi-joint workout that will enhance your core strength and improve your overall sports performance. Taking this type of exercise on your vacation or on the road is easy as long as you can be a bit open-minded and easily adapt.
Normal medicine ball slams would involve standing tall, reaching over your head with the ball and then slamming the ball down to the floor. As you carry out this movement, you’d follow the movement of the ball with your body, avoiding bending at the waist, and then ending in a strong squat position. Depending on your holiday destination, you could just take a Medicine ball on your travels with you, but if you’re short on space, then it’s the last thing you’ll want to pack.
Sandbags are a great alternative for adding some resistance to this movement and offer a great alternative to the Medicine ball. Rocks could also be used as an alternative, however, won’t have the bounce of a ball so it’ll be safer to perform this exercise on the beach with a softer landing surface. If you can’t get your hands on either of those, pop to a local shop and purchase a cheap beach ball, basketball or football. These certainly won’t have the same weight as a Medicine ball, but they’ll still help you to perform this type of exercise.
Tabata Training – Burpees
Burpees are one of the best types of exercises you can do for both quick and intense training, as these exercises are a full-body workout and will help to enhance your core strength. Ideal for taking on holiday with you, Burpees can be performed pretty much anywhere as long as you have a big enough space and a flat surface.
To perform Burpees, simply start off from a standing position and then bend down into a squat position and place your hands on the floor in front of you. You then need to quickly kick your feet behind you into a push-up position and perform one push-up. Immediately return your feet to the squat position, and then jump up high back to your stand.
Tabata Training – Jump Rope
Jump rope is a fantastic workout to take with you on your travels! Not only is it a portable exercise which you can do anywhere, but it’s ideal for if you’re short of time and want to fit in a high-energy workout. A jump rope workout will help you to build endurance and burn fat at the same time.
Small enough to carry in your backpack on your travels, investing in a good quality jump rope will take your training to the next level as it’s an incredibly efficient and versatile workout tool. There are many jump rope routines you can do such as forward jumps, side-to-side jumps, backward jumps and single leg jumps. Combine your jump rope training with your Tabata training by performing four minutes of exercises followed by rest intervals.
Incorporating Recovery Time
Recovery time is a highly underestimated feature of any fitness training. As over-working your body and not allowing it to heal and recharge can often do more harm than good.
This is great news as you can incorporate plenty of ‘recovery time’ while you’re on vacation. The time you spend relaxing on that sun lounger or enjoying an evening stroll along the beach can be classed as your ‘recovery time.’
Learning to make the most of your vacation and not thinking about your training 24/7 can be quite a challenge to some people but just remember that recovery NEEDS to form part of your training schedule. Between each training session, you should be taking a day of rest when you can relax and be mindful of your mental well-being. You should be aware that more training will result in more recovery time as well, as it’s a balanced process.
About the author: Lee Moran is Director at Freedom Strength, a fitness company providing high quality products designed to improve athletic performance. With over 15 years of military service, 28 years of active UK Fire Service and currently a powerlifting coach and nutritionist, Lee is well studied in advanced strength and conditioning systems.