Traveler’s Best Friend

Most hotels are equipped with fitness rooms. We can easily predict the type of equipment that we may find there. So what is your excuse for not working out?

Warm-up:

Begin your workout with a 5 minute bike ride – work on your breathing, and become acquainted with your new environment.

After, proceed to an elliptical or treadmill, and walk or jog from 6 to 20 minutes (depending on your cardio needs).

After completion of cardio, proceed to warm up your shoulders. Use light weights, no more than 15 pounds. Complete 16 to 20 repetitions of dumbbell press.

Hotel gyms may have variations of the following machines:

• Chest press machine
• Rowing machine, most likely a seated row machine
• Leg extension
• Leg hamstring curl
• Floor mats

Try the following routine:

For each machine use a heavy weight, one that is difficult to lift (always use proper form to reach your desired range of motion)

Want to build muscle?  Use lower repetitions

Want to increase muscular endurance and density? Use higher repetitions

THe Program:

Complete 3 sets of 12 to 20 repetitions on the chest press

ADVANCED:

• In between sets perform one set of 20 repetitions of an abdominal crunch (repeat step twice)

Complete a 3 minute jog or elliptical exercise at a high intensity (70% – 90% of your maximum heart rate)

Complete 3 sets of 12 to 20 repetitions on the rowing machine

 ADVANCED:

• In between rowing, complete 2 sets of planks with a leg raised (elevate each leg 10 times away from the body as far as you can without bending your knee)

Complete another 3 minute jog or elliptical exercise at a high intensity (70% – 90% of your maximum heart rate)

Complete 3 sets of 12 to 16 repetitions on the leg extension machine

Alternate between the hamstring machine, complete 3 sets of 12 to 16

Complete the workout with 6 minutes of elliptical exercise (or cardio of your choice) at a medium intensity (60% – 80% of your maximum heart rate)

Cool Down:

Take 3 to 5 minutes for a slow paced walk

Slow down your heart rate, control your breathing – and Relax!

Congratulations you have just completed a whole body workout…Happy Travelling

                                                                                                                                                                                                                                                              Filip (ed. R.M 2011)