{"id":2262,"date":"2016-06-07T20:55:44","date_gmt":"2016-06-07T19:55:44","guid":{"rendered":"https:\/\/www.tourradar.com\/days-to-come\/?p=2262"},"modified":"2019-04-11T13:07:01","modified_gmt":"2019-04-11T12:07:01","slug":"workouts-for-travellers","status":"publish","type":"post","link":"https:\/\/www.tourradar.com\/days-to-come\/workouts-for-travellers\/","title":{"rendered":"Get Your Sweat on Anywhere"},"content":{"rendered":"<p>Some may think it is impossible. Others may think it is ridiculous. Not you, though. You\u2019re in.<\/p>\n<p>If training and living a movement-based lifestyle is important to you, you already believe in the power of The Workout. You might be curious, though, as to how fitness can thread into your holiday. \u2028\u2028If you want to sweat, your options are plentiful. Maybe you decide to take your training down a notch and focus on active recovery while on vacation. Or maybe you choose to slip in powerful 20-minute workouts each morning. Whatever your purpose, your workout does not have to be complicated. In fact, simple is almost always better.<\/p>\n<p>Luckily, we need not max out our luggage allowance in workout gear to get in a solid workout while on the road.<\/p>\n<h2>Use what you bring: your luggage<\/h2>\n<p class=\"p1\"><span class=\"s1\">If you have a similar packing strategy to myself, you can use your Ready for Every Occasion, Beach Day and Blizzard Travel Kit to benefit your muscles and bones. Use purses, satchels, backpacks and suitcases as sandbags, medicine balls, dumbbells, and barbells, respectively. If you follow a strength program, use your creativity to replace your gym iron for luggage iron.<\/span><\/p>\n<div id='gallery-1' class='gallery galleryid-2262 gallery-columns-2 gallery-size-medium'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/www.tourradar.com\/days-to-come\/workouts-for-travellers\/lunge\/'><img decoding=\"async\" width=\"824\" height=\"900\" data-src=\"https:\/\/www.tourradar.com\/days-to-come\/wp-content\/uploads\/2016\/06\/lunge-824x900.jpg\" class=\"attachment-medium size-medium lazyload\" alt=\"\" aria-describedby=\"gallery-1-2274\" data-srcset=\"https:\/\/www.tourradar.com\/days-to-come\/wp-content\/uploads\/2016\/06\/lunge-824x900.jpg 824w, https:\/\/www.tourradar.com\/days-to-come\/wp-content\/uploads\/2016\/06\/lunge-937x1024.jpg 937w, https:\/\/www.tourradar.com\/days-to-come\/wp-content\/uploads\/2016\/06\/lunge-e1465328739211.jpg 600w\" data-sizes=\"(max-width: 824px) 100vw, 824px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 824px; --smush-placeholder-aspect-ratio: 824\/900;\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-2274'>\n\t\t\t\tLunges are great for core strength.\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/www.tourradar.com\/days-to-come\/workouts-for-travellers\/image3\/'><img decoding=\"async\" width=\"748\" height=\"900\" data-src=\"https:\/\/www.tourradar.com\/days-to-come\/wp-content\/uploads\/2016\/06\/image3-748x900.jpg\" class=\"attachment-medium size-medium lazyload\" alt=\"\" aria-describedby=\"gallery-1-2275\" data-srcset=\"https:\/\/www.tourradar.com\/days-to-come\/wp-content\/uploads\/2016\/06\/image3-748x900.jpg 748w, https:\/\/www.tourradar.com\/days-to-come\/wp-content\/uploads\/2016\/06\/image3-851x1024.jpg 851w\" data-sizes=\"(max-width: 748px) 100vw, 748px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 748px; --smush-placeholder-aspect-ratio: 748\/900;\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-2275'>\n\t\t\t\tThis style of exercise encourages strong back muscles. \n\t\t\t\t<\/figcaption><\/figure>\n\t\t<\/div>\n\n<p><b>TIP!<\/b> Do you want more of a challenge? Play with the time under tension of each exercise (a fancy phrase to describe the pace of your movement). Slow an exercise down or speed it up to change the demands. Do you want a little more spice? Add in 15-30 seconds of \u201cfun\u201d between each exercise with a few burpees, jump lunges, squat jumps or jumping jacks.<\/p>\n<h2 class=\"p1\">Use what you find: the city<\/h2>\n<p class=\"p1\"><span class=\"s1\">Local parks, quiet streets, and your accommodations will provide a canvas for creative, fun and entirely unique workouts. You can use tables and chairs for exercises requiring elevation and\/or support,<\/span><span class=\"s1\">\u00a0park benches as plyometric boxes or gym benches,<\/span><span class=\"s1\">\u00a0stairs as, ahem, stairs and\u00a0pathways or quiet streets for sprints.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><b>TIP!<\/b> Time-based circuits are excellent on-the-road workouts. Firstly, they are simple and playful. You perform each exercise for as many repetitions as you can for a short block of time. Secondly, these workouts can be as easy or challenging as you want them to be. Select 3-10 exercises or movements (you pick!). Perform each one for 30-60 seconds (you pick!). Decide how much rest and recovery time you want after each exercise or round.<span class=\"Apple-converted-space\">\u00a0 <\/span><\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Time-based workouts allow people of varying fitness levels to train together safely. Grab your new travel buddy and share a sweat session in your beautiful new surroundings.<\/span><\/p>\n<h2 class=\"p1\">Use what you pack: tools and toiletries<\/h2>\n<p class=\"p1\"><span class=\"s1\">Expand your workout creativity with lightweight and versatile tools that can be easily tossed in with your socks and that gift you\u2019re going to pick up for your mother.<\/span><\/p>\n<p><b>TIP!<\/b> My favourite training buddies that take up little space yet pack a lot of function and joy (aside from my husband and kids, of course) include the following: skipping rope, TRX suspension trainer, travel yoga mat, resistance bands, tennis\/massage balls, and travel-sized foam roller.<\/p>\n<h2 class=\"p1\">The key to sticking to it (and reaping the rewards)&#8230;<\/h2>\n<p><strong>1. Get mentally prepared before you leave<\/strong><\/p>\n<p><span class=\"s2\">Design a (flexible) workout plan. Review how you can make your new surroundings work for you.<\/span><\/p>\n<p><strong>2. Make it easy<\/strong><\/p>\n<p><span class=\"s2\">For most people, training while travelling will be a new experience. Create a ritual or system that will help you stay consistent and avoid becoming overwhelmed. Write out the little steps you need to do that will lead you towards <i>eventually <\/i>working out.<\/span><\/p>\n<p>For example: 1. Get out of bed. 2. Make coffee. 3. Drink 500mL water. 4. Review workout and set up gym (aka \u201cclear floor\u201d and \u201cposition luggage\u201d). 5. Drink coffee. 6. Get dressed into sweat-worthy clothing. 7. Put on \u201cThis is my JAM\u201d caliber music. 8. Workout.<\/p>\n<p>By incorporating a ritual like this, you can avoid being tucked into bed pining, \u201cUgh. I <i>have<\/i> to workout. Well, I <i>want<\/i> to workout. I just (sigh), I <i>also want<\/i> to stay here.\u201d That\u2019s jumping ahead to step #8. Instead, your ritual guides you to focus on getting up and making coffee (step #1 and #2). Small shift. Big difference.<\/p>\n<p><strong>3. Do what you can<\/strong><\/p>\n<p><span class=\"s2\">The intention of training while travelling is to have fun, get an energy-boost and support your current fitness level. However, if you need a break from structure or you feel stressed about getting in your workout, the best thing you can do for your body is simply to get out and move. Explore. Climb hills. Walk down curious roads. <b>Movement is always the goal. \u00a0<\/b><\/span><\/p>\n<p><strong>Bonus:<\/strong> Download my workout guide below, personalized for travellers just like you!<\/p>\n<p><a href=\"\/days-to-come\/wp-content\/uploads\/2016\/06\/JVR-Magnet-On-the-Road-Workouts.pdf\" rel=\"\">JVR Magnet &#8211; On the Road Workouts<\/a><\/p>\n<figure id=\"attachment_2273\" aria-describedby=\"caption-attachment-2273\" style=\"width: 900px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-2273 size-medium lazyload\" data-src=\"\/days-to-come\/wp-content\/uploads\/2016\/06\/beachyoga-900x600.jpeg\" alt=\"beachyoga\" width=\"900\" height=\"600\" data-srcset=\"https:\/\/www.tourradar.com\/days-to-come\/wp-content\/uploads\/2016\/06\/beachyoga.jpeg 900w, https:\/\/www.tourradar.com\/days-to-come\/wp-content\/uploads\/2016\/06\/beachyoga-1024x683.jpeg 1024w\" data-sizes=\"(max-width: 900px) 100vw, 900px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 900px; --smush-placeholder-aspect-ratio: 900\/600;\" \/><figcaption id=\"caption-attachment-2273\" class=\"wp-caption-text\">A young traveller gets her yoga on at the beach.<\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Some may think it is impossible. Others may think it is ridiculous. Not you, though. You\u2019re in. If training and living a movement-based lifestyle is important to you, you already believe in the power of The Workout. You might be curious, though, as to how fitness can thread into your holiday. \u2028\u2028If you want to [&hellip;]<\/p>\n","protected":false},"author":44,"featured_media":2276,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","om_disable_all_campaigns":false,"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[6],"tags":[391,392,180,373,361,181],"class_list":["post-2262","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","tag-18-30","tag-30-50","tag-exercise","tag-independent","tag-lifestyle","tag-staying-fit"],"featured_image_src":"https:\/\/www.tourradar.com\/days-to-come\/wp-content\/uploads\/2016\/06\/GET-READY.jpg","author_info":{"display_name":"Jessica Van Raay","author_link":"https:\/\/www.tourradar.com\/days-to-come\/author\/jessica-van-raay\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - 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