Let’s face it, with summertime in full swing we’re all off traveling somewhere to see someone. With all of this travel it can be rather easy to:
a) Decide not to workout while on the road because that’s the easy way out.
b) Be overwhelmed with exercise options and not sure where to start.
c) Feel like there’s no hope at all because unless you’re exercising at a gym, workouts are pointless.
Today, I want to focus on options A and C and how to overcome these travel fitness myths that have us feeling hopeless unless a gym is available.
1) You don’t see results with hotel room workouts
…aka bodyweight/resistance band workouts. Don’t knock it until you try it. Bodyweight and resistance band workouts have been the backbone of travel fitness for ages! As we’ll discuss shortly in #2, an intense workout is more important than a long workout.
We can definitely have a quality workout using only bodyweight exercises. Bodyweight exercises can actually be extremely challenging if done correctly. You can adjust workouts to fit your fitness level by adjusting a few different things. For example, performing slow reps, increasing the number of reps until you feel like you can do no more, and decreasing rest time can all make your workout more intense.
Resistance bands are pretty amazing if dumbbells aren’t available. Resistance bands maintain resistance throughout the entire exercise, and utilize both the concentric and eccentric part of the exercise. This allows you to perform any exercise normally using dumbbells or machines with a band. Plus resistance bands allow you to move more freely and achieve a greater range of motion than free weights. This makes for a pretty amazing travel fitness tool.
2) To see results you need to workout for an hour or longer
Lucky for us, this ins’t true. The effectiveness of a workout can be determined by its intensity. Believe it or not, the most exhausting and effective workout I’ve ever done took 15 minutes to complete. I could barely lift my arm to eat my protein bar when the trainer was done with me. And to no surprise, I felt that workout the next morning!
And my point…If you gave me the option to do an intense 15 minute workout or a leisurely hour workout, I’ll pick the intense 15 minute workout every time. Not only have I completed my workout faster, but I have also turned my body into a fat burning machine. (We’ll talk more about this in #3.)
Studies even show that working out for two hours or longer can cause the body to release stress hormones such as cortisol which causes the body to store fat instead of burning fat. Lastly, a study published in the American Journal of Physiology showed that “30 minutes of daily training provides an equally effective loss of weight and body mass as does a 60-minute workout”.
3) I can workout hard before and after my trip
Working out on a regular basis is always a great idea. However, using exercise as a form of punishment or justification for taking time off and eating poorly is unhealthy.
I’m going to start by saying that diet is somewhere around 80% responsible for our physique. But if we’re going to eat a hight calorie meal, one of the best ways to counteract that meal is with intense exercise.
Take high-intensity interval training (HIIT) for example. HIIT alternates intense anaerobic exercise with less intense periods of recovery. The result is a fat burning workout in addition to some afterburn which is the number of calories burned once a workout is complete.
Studies show that afterburn is the greatest during the hour following intense exercise but is know to stick around from anywhere between 10-72 hours depending on the intensity and duration of your workout, your gender, type of exercise, and training status.
Let’s be clear, weight loss probably won’t be determined by afterburn. You can expect to burn an extra 200-400 calories per week if you’re doing 3-5 HIIT workouts during that week. But afterburn can be beneficial when trying to counteract that pizza you ate for dinner last night and is a good tool to have in your travel fitness belt.
Look & feel great with the Clean & Colorful 3-Day Detox
Are all of the summer BBQ’s, apps and drinks on a patio somewhere and ice cream throwing off your healthy eating habits? Do you feel bloated, a tad bit out of control when it comes to your food choices, and like everything is fitting a bit tighter?
If so, don’t get down on yourself! These things happen especially when there are so many delicious items to eat and drink. When this happens, make sure to give the Clean & Colorful 3-Day Detox a try to get back on track!
What you can expect from the 3-Day Detox:
- To lose between 3-5 pounds by the end of the detox.
- To rid your system of processed food and junk.
- To feel great and have more energy!
- To reset from junky eating and get back on track with eating the way your body was meant to eat for optimal performance.
- Get recipes for my most popular shakes, juices and soups.
- You won’t feel hungry or get bored with this detox!
Subscribe to Blog via EmailCaitlin Higgins, EDBS Blog Manager
EDBS blog manager, personal trainer, group fitness instructor, traveler, writer, doggy momma, dancer, and lover of life.