It’s easy to let a vacation or business trip destroy your Shape Up Montana fitness schedule and eating habits, but why let it leave you feeling unhealthy upon return?
There are plenty of ways you can still log those final miles for April. With a little research and proper planning, you can create an easy-to-follow plan to keep you fit and healthy no matter where you travel, and you can come home feeling more healthy and energized than when you left.
Nature’s playground, man’s monuments
There’s no excuse for not finding places to exercise when every city has a great staircase, stadium or tall building where you can master the stairs without a machine.If stairs aren’t your thing, cities have lots of places good for walking, running or even hiking. Ask the hotel concierge if there are parks or trails nearby; or if you have ventured to the mountains, ask for a map of local hiking trails.
It is also a good idea to ask the concierge for a map of the city to find out how many of your destinations are reachable by foot. (Walking will increase your fitness level and decrease your cab fares.)
Before you leave on your trip, find out if your hotel has a workout facility or pool, and remember to pack your workout clothes and bathing suit. If it doesn’t have a facility, it may be affiliated with a local gym where you can get a one-day pass for a small fee.
There are no limits to the exercise you can do while exploring new territory. Make the most of your trip, and get to know the city by foot.
Prepare for power
If your hotel doesn’t offer fitness accommodations, bring along your favorite exercise DVD - many hotel rooms come equipped with players these days - or bring along a jump rope and an exercise tube. They are both lightweight and easy to transport.Jumping rope is one of the best forms of cardiovascular exercise, and you can do it anywhere. And with an exercise tube and a plan to stay motivated, you can keep your entire body toned without entering a gym or stepping on a piece of exercise equipment. Numerous magazines and Web sites offer workout instructions for each body part. And, of course, body-weight exercises such as push-ups and crunches require no equipment at all.
The point is to find a workout routine that suits your needs and follow it. Plan a specific time each day or every other day to do your strengthening and cardiovascular routines (a good plan is to alternate days between the two).
Remember that the 20 to 60 minutes you spend working out each day is for you, and try to stay on schedule.
Have fun
Be sure to enjoy yourself and make the most of the area to which you have traveled. Remember to bring comfortable shoes so you can easily get a workout while using your feet as your main mode of transportation.Whether your trip is for business or vacation, you should have some time for yourself every day. Why not dedicate that time to improving your health and making yourself feel better?
Traveling tips
With a little creativity, every road warrior can win the travel battle. Shape Up Montana travel tips include the following:• Book a daytime arrival, especially if you are on a west-to-east flight. Once you’re there, get outside and do something active in the daylight. You’ll recover from jet lag much more quickly.
• Always pack a healthy snack in your carry-on bag to help soothe hunger pains during delayed flights or on flights offering only beverage service.
• Cabin air is drier than the Sahara Desert. To combat dehydration and the fatigue it causes, drink two 8-ounce glasses of fluid before boarding, then another one each hour in flight.
• Walk the length of the plane every hour or two to keep your back happy, your muscles supple and your blood circulating.
• If you’re not traveling in first or business class, book an aisle seat in an emergency exit row to enjoy a roomier seat with extra leg room.
• Hide the hotel clock. Knowing that it’s 3 a.m. and you have to get up at 6 a.m. guarantees that you won’t sleep for the remaining three hours.
• When eating out on the road, try ordering without looking at the menu. Arrive at the restaurant with a healthy meal in mind, like steamed vegetables or broiled chicken, and just order it.
Whether traveling for business or pleasure, exercising and eating healthy might provide additional motivation to help you stick with your current fitness goals and reduce stress.
We are coming down the home stretch of Shape Up Montana and if you need a little boost, check out the motivational stories submitted by participants at www.shapeupmontana.org, under the “Inspire Others” link.
Have a fun and active week!
Editor’s note: Shape Up Montana is a team wellness program that encourages Montanans to develop healthy physical activity and eating habits and runs through May 1. For more information or to register, go to www.shapeupmontana.org.
Suzie Eades Wood, a National Strength and Conditioning Association-certified personal trainer, is operations director of the Big Sky State Games, which runs the Shape Up Montana program.
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zamora wrote on May 20, 2009 12:07 AM:
zamora
Workout Routines "