The No-Excuses Exercise Guide: Lesson 3
Travelling is tiring at the best of times. But you must fit in a workout while you’re away if you want to keep your heart in tip-top condition, keep your sugar levels under control and to stop you putting on weight.
Exercise helps you counter the affects of jet lag, refreshes you after breathing recirculated air and helps you get back to your best
Here are some of the reasons given by frequent travellers for not working out while away:
These are all pretty lame excuses. Let me explain…
All you have to do is make a small shift in your thinking and rather than make excuses to get out of exercising, make excuses to exercise. The sooner you do that the better. I mean what would you rather do; spend 30 minutes in the gym or get bored to death having to have a long lunch with your boss?
Making an excuse to get to the gym allows you to get away from the meetings, tours and seminars (and the attendees) that you get lumbered with on business trips.
When you’re flying, especially long haul, you need to make sure you get up every hour and walk around and stretch your muscles. Even if it’s just a short flight, get up walk to the back of the plane, stretch your arms and your legs, loosen off your back, just get the blood flowing.
The longer the flight the more important it is to get up and move around.
There are a few airlines (e.g. Japan Airlines) that show you in-flight videos to show you how to do flexibility and stretching exercises. These will help stop you stiffening up, reduce fatigue and jet lag.
Deep vein thrombosis has become an increasingly publicised problem. Passengers on long haul flights, especially in economy class are the most at risk. DVT – the formation of blood clots in the veins can be deadly, and the risk of it happening to you can be dramatically reduced by exercising and stretching on the plane. Everyone is at risk, young, old, man or women; get up and keep moving.
If possible, try to schedule your flight so that you arrive early evening local time. This will allow you to get your bearings, check into your room and find the hotel gym.
If you’re travelling with friends or workmates, challenge them to a game of tennis or squash, top hotels usually have courts, if not you can usually find clubs nearby that’ll cater for you.
If there’s no gym in your hotel or none nearby you can get access to, don’t worry. There’s plenty you can do from the comfort of your room.
Turn on some music, whip out your copy of Turbulence Training for Fat Loss, your favourite workout DVD (Yoga, Pilates, Aerobics), or see if there’s a fitness program on TV to follow, and get started.
You can do a whole range of exercises that’ll burn calories and melt fat without leaving your room. For example, squats, burpees, lunges, stomach crunches, reverse crunches, plank and side plank, etc. You should be able to create your own mini-circuit training session to do in your room.
Watch the videos in these articles to give you inspiration. Select a few exercises then have a go.
Get yourself an exercise book, you’ll usually find a ton of great exercises you can do without needing to go to the gym, and make sure you pack it. Alternatively print off this 4 week training plan and take it with you.
Your other options are to take a Yoga, Pilates or other exercise DVD with you. Get an extra towel from your hotel reception to use as a mat and you can do a workout whenever you want.
Before you go to the next lesson, here are 6 MORE quick fitness tips for the busy traveller.
Next Lesson: Essential Fitness Equipment That Actually Works
Yours For A Healthier, Fitter Body,
Author & Editor
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