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No Excuses: Workout Travel Guide

By: Jonathan TaylorSports Performance SpecialistSpectrum Sports PerformanceNo Excuses: Workout Travel Guide

Consistency can help you move forward; inconsistency keeps you standing still! Many people today find it very challenging to maintain a meaningful workout plan due to busy lives and hectic work schedules. With many having occupations that require some or constant travel, this presents yet another hurdle in preserving overall consistency in a sound exercise program. Because of this added demand, we have provided for you a convenient travel workout guide to help keep you focused outside your normal, exercise environment. Over the next several weeks I will be presenting a series of travel workouts, categorized by setting, whether it be a hotel gym, a park, or even just a room, as well as different workouts to fit differing fitness levels. So go in with a mindset to work hard and you will reap the benefits!

Workout Tips:

  • Make sure 100-200 calories are consumed within 30-45 minutes before your exercise session. Never go in on an empty stomach; proper energy levels are important to giving the workout session your all!
  • Intensity is key! When completing any workout, minimize time resting and maximize time working; more benefits are reaped in 20 minutes going all out rather than 1 hour at a sub-max pace.
  • Drink plenty of water before, during, and after exercise. Hydration can also play a key role in maintaining energy levels during a workout.

Setting: Hotel GymPotential Available Equipment:

  • Fitness Jungle (Multi-Use machine w/ the following stations: chest press, lat pull down, adjustable cables, pull up bar, etc.)
  • Dumbbells
  • Treadmill or other Cardiovascular Equipment

Workout Format:

  • Active Warm-up. Allow 5-10 minutes
  • Scheduled workout for that day. Allow 20-30 minutes
  • Cool down on treadmill or other cardiovascular equipment/Stretch. Allow 5-10 minutes

Applying Fitness Level to WorkoutsBeginner:

  • When choosing a weight for a given exercise, use strictly bodyweight for exercises such as a squat, or choose a load (weight stack, dumbbell, etc.) that produces moderate muscular fatigue for the allotted repetitions. Form is important, so make sure you can complete all the reps without stopping or altering form.
  • Complete 1-2 total sets of each exercise.
  • Rest 30 seconds between each exercise and 30-60 seconds between each set. Use a clock or stopwatch for rest time.


Intermediate:

  • When choosing a weight for a given exercise, select a load (weight stack, dumbbell, etc.) that produces muscular fatigue towards the last repetition of the allotted number. Form is important, so make sure you can complete all the reps without stopping or altering form.
  • Complete 2-3 total sets of each exercise.
  • No rest between each exercise and 60 seconds of rest between each set. Use a clock or stopwatch for rest time.


Advanced:

  • When choosing a weight for a given exercise, select a load (weight stack, dumbbell, etc.) that produces muscular fatigue towards the last 2-3 repetitions; last couple of reps should be very challenging. Form is important, so make sure you can complete all the reps without stopping or altering form.
  • Complete 3-5 total sets of each exercise.
  • No rest between each exercise and 30-45 seconds of rest between each set. Use a clock or stopwatch for rest time.

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