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Stay Fit While Traveling

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Stay Fit While Traveling

When planning a vacation, exercising may be the last thing on your mind. Yet, maintaining your fitness routine when traveling can help ensure you don't lose what you've worked so hard to achieve leading up to your trip.

"Detraining of muscles can occur in as little as two weeks," says Cooper Fitness Center Professional Fitness Trainer Shannon Edwards. "If you take an extended vacation longer than two weeks, it's a good idea to find time to move your muscles during your trip."

If not, Edwards says you can suffer the consequences of lower endurance and decreased strength when you return. ​Yet, exercising while on vacation doesn't have to seem like a chore. Edwards offers simple ways you can get moving while you're away from home.

Plan an Active Vacation

Perhaps the easiest way to get moving on vacation is to plan a trip filled with activities.

"I generally choose to take vacations that are inherently active," says Edwards. "My favorite non-gym activities are hiking and biking, so I choose vacation spots that are conducive to both." 

When on vacation, Edwards plans the following activities:

  • Two-hour hike
  • Two-hour bike ride
  • Weight training session 
  • 20-minute TRX park session followed by a 20-minute bike ride or interval running 

How you choose to get around while traveling can also help you get in some cardio. When possible, choose to walk from your hotel to your destination or rent bikes from a local bike shop instead of taking a taxi. In your hotel, choose to take the stairs instead of the elevator. These choices may seem small, but can have great benefits by the end of your trip.

No Gym Necessary

Most hotels provide access to a fitness center, but Edwards says if your accommodations don't include a workout facility, take advantage of the great outdoors.

"Perhaps there is a park nearby with jogging trails or playground equipment for simple body weight exercises such as squats, lunges, pushups and pull-ups," says Edwards. He says performing exercises using equipment you don't normally use can help challenge your body.

"Take the pressure off yourself to perform your normal workout and try to engage your body in a different mode of activity or a familiar mode that is less intense," says Edwards. 

Edwards also recommends choosing a time of day most convenient to work out based on your daily schedule. Most likely, it will be first thing in the morning before others may be affected by the timing of your exercise.

Set a Time Limit

Staying active while on vacation doesn't have to take up a lot of time. Edwards recommends putting a time limit on the exercises if you are operating on a tight schedule.  

"If you only have 30 minutes to work out, that's okay," says Edwards. "Know how much time you have to allocate to exercising. This will give you a timeline to work with and ease the pressure of needing to rush."

Remember, it only takes a little bit of exercise while traveling to help maintain what you have worked hard to achieve at home. For more information on personal training or to schedule a session, visit​