TOP 5 TRAVEL EXERCISE TIPS

top 5 easy exercises while travelingThere are loads of reasons traveling sabotages your exercise routine. Your team mates aren’t around to play soccer or basketball with. You’re surrounded by unhealthy (but yummy!) food. There’s all this other fun stuff to do, where do you find the bloody time?

So we sorted things out for you.  Here are five easy travel exercising activities that you can do at any time in any place. You can actually return from your next trip fitter and healthier than when you left! 

 1. Seven minute workout
We’re talking a daily shot of jumping jacks, push-ups, wall sits, planking and squats. Put a 7 minute work-out app or a picture with the exercises on your phone and you’ll be set before breakfast.

2. Running*
Bring your sneakers and plan a run in a nice park, jogging path or at the beach.  It will boost your energy levels to get you ready for new adventures.  Find three training programmes to get you started below.

3. Rent a Bike
The best way to discover a new city is by bike. You can cruise from neighbourhood to neighbourhood like local and are not dependant on public transport or overpriced taxi’s.  And best thing is you will get some healthy exercise while you’re at it. An hour on a bike will burn around 500 calories! You can rent one of our city bikes and start exploring Berlin right from the Amstel House. We will even throw in some hot spot tips and a map.

4. Yoga and Pilates
Yoga or Pilates are also excellent ways to relax and exercise during your travels. We like these superlite yoga mats as they take up little space. In your luggage. Other than that just play one of these free yoga training sessions and off you go. Namastayfit!

Yoga/Pilates videos
My Yoga Online
Do Yoga with me
Yogajak
Blogilates

5. Team sport
Want to work out while ‘hanging’ with friends? Bring a frisbee or soccer ball and enjoy a workout that is actually fun. More lightweight items like a deflatable ball, tennis balls will also do the trick. Great way to make new friends too!

* Running training schedule 
Here are a 3 running training schedules to get you started. Complete them all preferably within 7-10 days to get you going. Download the ‘Runkeeper’ app to keep track of your running progress.

TRAINING 1 (45 min)
The first training is always exciting when you haven’t exercised in a while. Put on your favourite exercise music and take it easy!

Warming up
Jog in an easy and slow pace for 7 minutes.

Core stability 
The core stability is as important as running. It supports your body’s strength and helps prevent injuries.

Repeat 3 times:

1. Abdominals
30 seconds planking straight – watch video here
30 seconds break
30 seconds planking left – watch video here
30 seconds break
30 seconds planking right
30 seconds pauze

2. Lunges
5 lunges right and 5 lunges left – watch video here
30 seconds break

3. Squads
10 squads – watch video here
60 seconds break

Run
To build your shape, change between endurance run and interval.

5 minute easy pace running (65% of maximum speed)
1 minute walking

Interval
20 seconds at 80% (almost sprint)
40 seconds at 50% (easy running)
20 seconds at 80% (almost sprint)
40 seconds at 50% (easy running)
20 seconds at 80% (almost sprint)
40 seconds at 50% (easy running)

2 minutes walking

3 minutes easy running (50%)

1 minute walking

Interval
20 seconds at 80% (almost sprint)
40 seconds at 50% (easy running)
20 seconds at 80% (almost sprint)
40 seconds at 50% (easy running)

2 minutes walking

5 minutes 50%

TRAINING 2 (45 min)

Warming up
7 minuten easy pace running.

Core stability
Repeat 3 times:

1. Abdominals
30 seconds planking right – watch video here
30 seconds break
30 seconds planking left – watch video here
30 seconds break
30 seconds planking right
30 seconds break

2. Lunges
5 lunges right and 5 lunges left – watch video here
30 seconds break

3. Squads
10 squads – watch video here
60 seconds break

Running
Endurance run of 30 minuten at 65% of maximum speed.

TRAINING 3 (ca. 45 min)

Warming up
7 minuten easy pace running

Core stability
Herhaal dit programma in zijn geheel 3 keer.

Repeat 3 times:

1. Abdominals
30 seconds planking right – watch video here
30 seconds break
30 seconds planking left – watch video here
30 seconds break
30 seconds planking right
30 seconds break

2. Push Ups 10x
Find a park bench or something similar and do 10 push ups. Watch video here.

30 seconds break

3. Squads
10 squads – watch video here 
60 seconds break

Running
10 minutes endurance at 65% of maximum speed

Interval
20 seconds at 80% (almost sprint)
40 seconds at 50% (easy running)
20 seconds at 80% (almost sprint)
40 seconds at 50% (easy running)
20 seconds at 80% (almost sprint)
40 seconds at 50% (easy running)

2 minutes walking

Interval
10 seconds running at 90%
30 seconds easy pace at 50%
10 seconds running at 90%
30 seconds easy pace at 50%
10 seconds running at 90%
30 seconds easy pace at 50%

2 minutes walking

5 minutes at 50%

YEAH! You have succesfully completed the first week. Now keep up the good work!

Find more trainings schedules on Runkeeper

 

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