Whether one is training for an Ironman, or just trying to
stay fit, a challenge that we all face is keeping up the fitness routine while
traveling. Summer vacation time is upon us and that means time to hit the road
for lots of people. I think the key is trying to do at least one thing every
day and not to feel guilty if a day is skipped once every 3 or 4 days.
We spent Christmas and New Years in Puerto Vallarta (PV) and I
was able to keep up a fairly steady routine.
I could alternate between swimming and running every day. In addition
almost every other day I added a strength core routine that could be done with
very little equipment. This is a basic
strength/core routine that can be done when away from home or a gym:
There are some light weight compact items that can enhance a
workout while on the road. Easy to pack are a jump rope and stretch tubing or bands. I start the strength workout with 15 minutes of
jump rope as a warm up. When I first began this routine, I started with 75 jumps and a minute rest repeating until 15 minutes were up. After a
few days of doing that, I was able increase the jumps to 90 then 120 jumps before stopping for a minute rest, eventually getting it up to 150 jumps between rests. I used a
weighted jump rope because that is what I had. I find a weighted jump rope with
swivels at the handles to be easier for me than a traditional jump rope.
After the jump rope, I work my legs with two minutes of
squats, two minutes of alternating lunges, two minutes of lateral lunges and two minutes of
calf raises. If I had access to a
stability ball I would have added two minutes of hamstring curls. This illistrates the hamstring curl with a stability ball.
(Image from womanshealthmag.com)
Next comes pushups. In order to do pushups for two minutes, I
have to do a modified version (but not the “girl ones” from my knees). Table height is ideal for
me, but even this angle was enough of a challenge for two minutes.
Last but not least is the abdominal and back session.
Starting with a plank and then a side plank, pictured here. I can’t do two
minutes straight so I broke it into one minute sessions for the plank and 30
second sections for the side planks totaling two minutes of each exercise. I finished it off with “Supermans” which are
done lying on the stomach and lifting arms and legs off the ground and holding
for one to two minutes. If you can’t hold all arms and legs off the ground for
a minute, start with opposite arm and leg for up to a minute and then switch
sides.
If swimming or running aren't your thing, I have found that it is possible to rent a bike in many locations around the world. In Puerto Vallarta you can rent a mountain bike and head out on your own or go on a group ride. Instead of running or swimming one day I went for a mountain bike ride. I opted for the group ride since I didn't really know my way around. It was a blast and a challenge since it is quite different than road biking. We rode through villages with cobblestone streets and even through a couple of streams. In PV I went with http://www.ecoridemex.com/ and chose their Vallejo Tour. I wouldn't hesitate to go back.
Bottom line is that after almost two weeks away from home, I didn't lose any fitness. The icing on the cake was that I didn't even gain the usual five pounds over the holidays:)
If swimming or running aren't your thing, I have found that it is possible to rent a bike in many locations around the world. In Puerto Vallarta you can rent a mountain bike and head out on your own or go on a group ride. Instead of running or swimming one day I went for a mountain bike ride. I opted for the group ride since I didn't really know my way around. It was a blast and a challenge since it is quite different than road biking. We rode through villages with cobblestone streets and even through a couple of streams. In PV I went with http://www.ecoridemex.com/ and chose their Vallejo Tour. I wouldn't hesitate to go back.
Bottom line is that after almost two weeks away from home, I didn't lose any fitness. The icing on the cake was that I didn't even gain the usual five pounds over the holidays:)
