There are many things to love about traveling— the new scenery, food, adventure, and much more stuff you may experience. However, if you’re used to working out regularly, travel can often put a damper on your fitness routine. From long days of sightseeing to less-than-ideal hotel gyms, it can be tough to stay on track. But with just a little planning and effort, you can make sure your fitness goals don’t go by the wayside just because you’re on a vacation. In this article, you’ll find tips for working out while traveling, a sample travel workout routine, and ideas for fitting exercise into a busy travel schedule.
Traveling presents unique challenges for the average fitness enthusiast.
Here are some reasons why you may find it hard to stay on track while traveling:
Despite all of these challenges, there are ways that you can stay on track and even improve your fitness while traveling.
Here are some tips:
Decide what your fitness goals are for your trip. Maybe you want to maintain your current level of fitness or maybe you want to step up even more. Whatever your goals are, write them down and make a plan to achieve them.
If you know you will be indulging in unhealthy foods, plan for it by working out a little harder beforehand. If time is going to be an issue, schedule your workouts into your day like you would any other appointment.
Read More: How To Create A Workout Plan?
You don’t need a gym to get a good workout. There are plenty of bodyweight exercises that you can do in your hotel room or even while waiting for your flight at the airport.
If you’re traveling with a friend or family member, take advantage of that and play some sports together. Go for a run, hike, swim, etc.
Don’t be afraid to get creative with your workouts and use your environment to your advantage.
If you’ve been lifting weights, bodyweight workouts while traveling might seem too easy and ineffective. However, if you focus on exercises that can target your entire body, you’ll be surprised at how challenging they can be.
There are endless possibilities when it comes to bodyweight workouts, but some of the favorites are push-ups, squats, lunges, and sit-ups.
Consider yoga and pilates moves too as these can be done in a small space without any equipment. These are known to strengthen your core and improve various aspects of overall fitness.
Depending on how long you’ll be traveling and where you’re going, it might make sense to invest in some travel workout equipment. This could be something as small as a jump rope or a resistance band, or something more substantial like a portable pull-up bar.
If you decide to go this route, make sure you do your research and buy high-quality gear that can withstand the rigors of travel. Cheap equipment is often flimsy and will break easily, which isn’t ideal when you’re trying to stay fit on the road.
In today’s day and age, there are endless fitness resources at your fingertips. If you have a smartphone, download some apps that can help you work out while traveling.
Fitbit and other activity trackers can help track your steps and make sure you’re moving around enough throughout the day.
There are also many yoga and meditation apps that can help you relax and de-stress while traveling.
This may seem counterintuitive, but one of the best things you can do for your fitness while traveling is to get enough sleep. When you’re tired, you’re more likely to make poor food choices and skip workouts.
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While on holiday, or traveling for business in a new destination, it can be easy to let your diet slip. Trying to work out after a night of heavy drinking and unhealthy eating is not only difficult but can also be dangerous.
If you’re going to indulge, do so in moderation. Balance it out with healthy meals and snacks throughout the day and make sure you’re staying hydrated.
It’s okay to enjoy the local cuisine while traveling, but be mindful of how much and how often you’re eating. A good rule of thumb is to eat when you’re hungry and stop when you’re satisfied– not stuffed.
Being overly restrictive can also lead to unhealthy behaviors, so find a balance that works for you.
The most important thing is to be flexible with your goals and plan. If you miss a workout, don’t beat yourself up about it. Just pick up where you left off and keep going.
Traveling can be a great opportunity to try new things and get out of your comfort zone. Use these tips to make the most of your trip and stay fit while you’re on the road.
Read More: Fun Cardio: The New Way To Enjoy A Workout & Get In Shape
Here are some bodyweight exercises you can do in your hotel room, at the park, or really anywhere you can feel comfortable moving:
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Maintaining your gains is simple— all you have to do is keep up with your workout routine. But if you want to build muscle while traveling, there are a few things you can do to make sure you’re still making progress.
Progressive overload is the key to building muscle. It’s simply the process of doing more over time, whether that means lifting heavier weights, doing more reps, or adding volume.
The good news is that there are a few ways to progressive overload while traveling. If you’re lifting weights, you can either increase the weight you’re using or the number of reps you’re doing.
If you don’t have access to weights, you can increase the number of sets or reps you’re doing or the amount of time you’re spending working out.
The key is to find a way to do a little more each time you work out, so your body has to adapt by getting stronger and growing larger muscles.
In order to build muscle, your body needs protein. Eating enough protein helps your body repair and rebuild muscle tissue after working out. It also helps you maintain your muscle mass while you’re traveling (2).
The amount of protein you need depends on a few factors, including your weight, activity level, and muscle-building goals.
A body needs 0.7-1 grams of protein per pound of body weight as a general guideline for building muscle. So, if you weigh 150 pounds, you need 105 to 150 grams of protein each day (2).
You can get your protein from a variety of sources, including meat, poultry, fish, eggs, dairy, beans, nuts, and seeds. If you’re a vegetarian or a vegan, you may need to supplement with protein powder to make sure you’re getting enough.
In order for your muscles to grow, you need to give them time to recover. This means getting enough sleep and taking rest days when you need to.
When you’re traveling, it can be difficult to stick to a regular sleep schedule. So, if you’re constantly on the go, it can be tough to find time to rest.
But, if you want to build muscle while traveling, it’s important to make sure you’re getting enough sleep and are taking care of your body.
Thus, going to bed at a reasonable hour and getting at least 7 to 8 hours of sleep each night (1). It also means taking a day off from working out every once in a while to allow your muscles to recover.
Beer, wine, and cocktails are tempting when you’re on vacation. However, alcohol can interfere with your sleep, recovery, and muscle-building goals. It’s important to stay hydrated when you’re traveling, especially if you’re working out regularly.
Drinking plenty of water helps your body recover from workouts, prevents fatigue, and helps you maintain your strength and muscle mass. Aim to drink 8 to 10 glasses of water each day, and more if you’re sweating a lot or working out regularly (3).
Traveling doesn’t have to mean sacrificing your fitness goals. You can still stay fit and in shape while on the road with a little planning and creativity.
By following some or all of the tips above, you can come back from your trip feeling refreshed and rejuvenated– and maybe even in better shape than when you left!
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!