If you’re traveling for work lately, keep your fitness goals in mind.
The itinerary may include early morning sales calls, late night business meetings, and even long lunches, late night meals, and even night follow-up work in a hotel room.
According to a study by the American Council on Exercise, exercise increases arousal, productivity, and mood. This can improve the way you think about business trips.
While you’re traveling, fitness experts say you don’t need a luxury gym, expensive equipment or plenty of free time to incorporate fitness into your business travel schedule. Try these clever tips to exercise while you are away.
1.1. Use hotel facilities if possible
Aim for a hotel in a gym, pool and pedestrian friendly location.
You can swim in the pool, use cardio equipment, do weight training in the fitness center, or roam the area where the hotel is located.
One traveler always reserves a hotel with a fitness center.
Cary Williams, CEO of Boxing & Barbells in Santa Monica, California, said she is doing her best to book a hotel with a gym while traveling as a fitness professional traveling to certify trainers nationwide. ..
But if you can’t find a hotel with all these facilities, don’t worry.
“If you don’t have a gym or the gym is closed, there are many exercises you can do in the room without equipment,” says Williams.
He also advised me to skip the elevator and use the stairs to step in.
2.2. Do indoor training
According to Williams, the best plan is to set an alarm an hour early while you’re away from town so that it takes at least 30-45 minutes to attend your workout.
She recommends interval training, which includes about 6 exercises (3 weight exercises and 3 aerobic exercises).
If you don’t have access to the hotel fitness center, there are plenty of exercises you can do yourself in your hotel room.
“Find the timer app on your phone and set 45 seconds of work time and 15 seconds of rest time between exercises,” she said.
Williams curated an example of room training. She said each of the following exercises should take 6 minutes (aim for 5 rounds). Squats. Sit-ups (high knees in place); push-ups; skipping rope (bring yourself); rush; abs exercises.
In addition, if you’re using your own weights, you can add weights to your workout or use the hotel’s gym dumbbells.
3.3. Explore around you
Chelsea Cohen, co-founder of SoStocked in Austin, Texas, said fitness is an important part of her daily life. When she is traveling for her work, her goal is to ensure the same.
“Exploring makes me healthy,” Cohen said. “Each trip has new opportunities to explore and enjoy exciting activities.”
“Whenever I’m in a new city, I try to walk around a bit, whether it’s shopping or a good restaurant,” she added.
Cohen said he would prioritize the walkway to work meetings.
“This helps keep my body moving,” she said. “The best thing is that walking keeps you away from regular training and provides you with the exercises you really need, without spending extra time.”
Outside the work meeting, pack a pair of shoes and walk around the area to learn and explore the new city.
4.4. Accept technology
As Brooklyn CEO of New York-based Media Peanut, Victoria Mendoza said he travels frequently. Her technology helped get her on track in terms of her fitness and her health.
“I recently learned to incorporate technology into my fitness regimen,” she said.
She uses several apps to help count calories, measure calories burned during exercise and daily activities, as well as measure daily steps and monitor exercise activity.
“Some of these popular apps are Fooducate, Strides, MyFitnessPal, and Fitbit, besides my phone health tracker,” she added.
Mendoza also said she hired a virtual fitness trainer to monitor her fitness activities and plan training at least a couple of times a week, even while she was traveling for work.
“By keeping an hour in a virtual fitness trainer session, you can train properly on a limited number of machines without deviating from your fitness goals,” she said. He said he would come up with an exercise plan that suits the place, time and space.
5.5. Circulate the path to health
Jarrell Parker, a personal trainer in Silicon Valley in Menlo Park, California, has proposed booking a bike tour around the new city.
“This is a great way to meet people and explore new environments for adventure,” she said. “This is also a great way to incorporate fitness into your travels.”
“There are great bike tours for fitness travelers” in Washington, DC, Los Angeles, New York and San Diego, she said.
If indoor cycling is preferred (along with others who can help motivate you), Parker said the ClassPass app can help.
This is a membership app that connects users to training and wellness experiences. Currently available in 30 countries on 5 continents.
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