It's typical at this time of year to have to deal
with fitting in workouts while at the summer cottage or away on
holidays. Most people decide to take a 2 month sabbatical because they
can't seem to find the time to get to a gym but it doesn't have to be
this way. You can give your body an amazing workout with no equipment
whatsoever. There are literally hundreds of exercises you can do to
target all muscle groups. So, as I tell my clients, no excuses gang!
Here's some ideas to help you stay on track:
Cardiovascular: If you want to
maintain your aerobic fitness and keep on burning calories to prevent
weight gain, use the outdoors as your playground. A hike, run, power
walk, cycle, swim or inline skate can be done pretty much anywhere. Get
up early and take the time for yourself before your kids, friends and
family start demanding your energies. You'll feel so much better for it.
And remember, it doesn't have to be an all-out time consuming workout.
Ten minutes may be all you need. Every little bit counts and something
is better than nothing.
Muscle-conditioning: The exercise
choices are limitless. Lunges and wall squats are my most favorite lower
body exercises while away from the gym because they are so efficient and
effective. They target all your lower body muscles and train your
balance as well. For the upper body, I tend to rely on pushups and
triceps dips but if you can manage to purchase an exercise tube with
handles your choices are so much greater. If you have a tube you can
wrap the tube around a pole, tree, fence or back deck and perform back
rows, lat pull downs, and triceps press downs. You can also sit and wrap
the tube under a chair and perform overhead shoulder presses and
overhead triceps extensions. You can stand on the tube and perform biceps
curls and lateral shoulder raises. Your options are numerous and a tube
isn't going to take up too much space or weight in your luggage. Your
abdominal work, of course, can be done anywhere using good old crunches
or other stabilization exercises.
Flexibility: Stretching, a
component that should not be neglected while away, can be done anywhere.
There's nothing better than stretching or performing some tai chai
exercises at the cottage by the lake. What a great way to finish a
workout and start or finish the day.
Here's a sample vacation workout that should take
you less than an hour. Perform one set of each exercise.
Cardio
20 minutes of swimming, running, power
walking, or any other workout that you'd enjoy. Take time to enjoy
the scenery, listen to the sounds and smell the beautiful fragrances
of the outdoors.
Muscle Conditioning
Wall Squats: Stand against a wall with your
feet positioned away from the wall so that when you sit your shin
bone is perpendicular to the floor and your knees are positioned
above your ankles. Slowly lower down until your knees are at 90
degrees. It should feel like you're sitting in a chair. Hold for
10-60 seconds.
Lunges: There are so many variations of lunges
you can do. A stationary lunge is a good place to start. Stand in a
split squat position with one leg in front of the other. The front
knee should remain on top of your front ankle as you slowly lower
the back knee towards the ground. Perform 10-15 reps each leg.
Row: Wrap the exercise tube around a pole and
hold onto each handle. Pull the tube towards your chest as if rowing
a boat. Be sure to pull your shoulder blades together. Perform 10-15
reps.
Overhead Shoulder Press: Sit on a chair and
wrap the tube under the seat. Hold each handle in each hand and
slowly press both arms over your head. Perform 10-15 reps.
Triceps dips: Position your hands on a chair
beside your hips. Lift your hips off the chair and bring them
forward just in front of the chair. Slowly take your body weight
down staying close to the chair making sure you don't let your
shoulders drop any lower than your elbows. Perform 10-15 reps.
Biceps curls: Stand on the exercise tube
holding the handles in each hand. Keeping your elbows at your side
slowly pull your palms toward your shoulders. Perform 10-15 reps.
Pushups: On your knees or toes, drop and give
me 10-15 good, old-fashioned military pushups.
Back extension: Lying on your stomach, hands
behind your head, contract your abdominals and slowly lift your
chest up off the mat. Perform 10-15 reps.
Abdominal crunches: Hands lightly behind your
head, eyes positioned forward and into the ceiling (not straight up)
and feet on the floor. Slowly lift upwards while contracting the
abdominals. Perform 10-15 reps.
Straight leg lifts: Lying on your back, feet
on the floor, back in contact with the floor and abdominals pulled
inwards throughout the entire exercise. Slowly lift one foot up at a
time while maintaining proper technique. Perform 10-15 reps.
Stretching: Spend 6-10 minutes stretching,
relaxing and meditating.
Be sure to pat yourself on the back for taking
time out for yourself. You deserve it! |
