When it comes to exercise, there are indeed two distinct types of travelers; Some keep up with their fitness spirits like clockwork, while fitness just flies out the window when it’s vacation time for others. Of course, you have to enjoy your break, but that doesn’t mean sending your routine on a downward spiral.
For those who fit the latter category, we’ve come up with a list of convenient yet practical solutions to help you maintain your health. Whether you’re sipping on cocktails in the Swedish archipelago or riding dunes across the Sahara, there’s no excuse not to exercise at all.
So, here is our fitness guide that should have you covered when you’re on the go.
What Happens If You Do Not Exercise While Traveling?
As unfair as it may seem, the fitter you are in your everyday life, the faster you lose your fitness if you go days without maintaining some form of physical activity. Although this may be a hard pill to swallow, there is evidence that your cardio fitness recedes.
Your aerobic capacity declines faster than your muscle strength, and that’s a lot of training going down the train. A week or so without exercise certainly won’t derail your fitness, but anything more than that will affect you.
1. Planning Is Key Before The Trip
For starters, trying to carry basic exercise equipment along. A full set of dumbells is much to bring along, but some resistance bands, yoga mats, activewear, or kettlebells will go a long way in helping you get some exercise. If you can’t do this, research your destination for a stay with fitness facilities. You can also try alternating activities; for example, cycling along the scenic Bourbon Route in Napoli instead of choosing a food tour in Italy.
2. What You Eat Matters Too
While exercise does most of the external work, nutrition is crucial to keep you running on the inside, and it’s common for your diet to take a hit when on vacation. Prepare yourself for unwanted slip-ups by carrying nutritious snacks, digestives, and supplements. Some of the best multivitamins these days contain Vitamin B12 or Cobalamin and Vitamin B6 or Pyridoxine, which help break down protein and enhance muscle development, strength, and growth.
3. Exercise In Your Hotel Room
Only some hotels come with fully-equipped fitness centers or gyms; for such instances, working out in your hotel room is your best bet. If you’ve carried equipment, you can put them to use right away and get creative with your exercises. However, if you’re stuck in a situation with no gym or equipment, bodyweight exercises are enough to get the work done, too. Mix and match exercises to target what you need.
For example, push-ups will do the job for your chest and arms, while tricep dips are easy if you use the side of a chair or bed. Air squats, lunges, burpees, Russian twists, and mountain climbers are effective exercises that work wonders and require nothing more than your body.
4. Find Physical Activity Classes
Whether it’s dance, yoga, Jiu-Jitsu, CrossFit, or pilates, your destination will have some form of group physical activity options. We mention group classes because these are usually beginner-friendly while keeping things light yet exhilarating. Plus, working out with a group can be fun and motivating, and you might find a vacation buddy along the way. Plus, it really adds to the travel experience when you discover new forms of exercise through different cultures.
5. Use Unique Terrains To Your Advantage
For the amount of energy packed inside a gym, you can’t deny that sometimes they are dull and soulless, so exercising through outdoor activities is a refreshing approach to staying fit while also exploring your adventurous side. Traveling across countries means you get to experience different terrains, and you can definitely use this to get some exercise. Hiking, kayaking, skiing, rock climbing, swimming, and biking are some of the most common activities to try depending on your destination.
6. Try Quick, High-Intensity Workouts
Despite the options above, there will be times when you just can’t fit a workout into your schedule, but we have a resolution for that, too. Several studies have shown that a quick 60 seconds of high-intensity training can reap the same benefits as a 45-minute job. In other words, hard and fast exercises are a fantastic form of a low-duration workout when time constraints are the issue. Squeeze in a 10-15-minute Tabata HIIT and EMOM workout, and you’re good for the day.
In A Nutshell
In summary, strategically integrating the right exercises during your vacation won’t just make working out fun but will also ensure you don’t lose the gains you worked so hard for. While it’s expected to divert your attention from hardcore everyday exercise, it doesn’t mean you must forget about physical activity entirely. With our tips as your guide, you can maintain your routine during and after your vacation.
