The Traveller’s Workout Express

Have you ever lived in a hotel room for a long period of time? When I travel and stay in a hotel room for even two days, I can become easily bored and fatigued. The only thing I rely on to keep me alert and energized is my daily exercise workouts. Being on the road is tough, physically, emotionally and mentally. Time away from family, friends and routine can quickly burn you out, so exercise and proper eating become even more important determinants of overall physical and mental health.

Exercising on the Road
Like most people, I generally travel either by plane or by car. Experience has taught me not to rely on hotels for top quality full-service gyms. While many hotels offer some form of fitness rooms, you never really quite know what you are getting until you tighten up your shoes, put on your shorts and head down for a quick workout. Most of the time, these fitness rooms have cardio machines which are out of order and gym pieces which can’t accommodate more than one or two people exercising at the same time. Your 20-minute workout can become an aggravating marathon of getting nowhere fast.

First Class Fitness Centers are Perfect, Right?
On the flip side, you enter the fitness room in your hotel and you are in total awe of the assortment of cardiovascular and resistance training equipment. Some hotel fitness clubs may even offer spa and towel services. So what’s the problem? I truly didn’t see any problem exercising in a first class fitness room until one of my executive clients pointed out a minor issue. Since most conference or sales delegates stay at the same hotel as you, ,you have to be prepared that a group of individuals you may be presenting to in a few hours are going to see you in a “letting your hair down” type of environment. I understood why even in a state-of-the-art fitness center, some problems may still arise to stop you from exercising fully and satisfactorily. It’s time to look at some alternatives.

How are Hotels Evolving with Fitness Programs?
I never thought I would see the day when fitness equipment would become part of room service. Believe it or not, many hotels are now offering fitness programs delivered to your hotel room. One hotel chain in the US and Canada allows you, for a fee, to download a 20-minute fitness video. If you have no equipment, they can fix that problem. Within 10 minutes of downloading the video, someone will be knocking at your door offering you a stretching mat, a set of dumbbells and a resistance band. You can even rent a treadmill to use for the day. Many hotels also offer standard DVD players so you can pack your own exercise or yoga DVDs when you travel.

What Can You Do Today?
If all the services your hotel is offering don’t suit your needs, you have no other choice but to exercise in your hotel room with minimal equipment. If you are travelling by car, pack a set of dumbbells and a resistance tube in your trunk. Even a medicine ball can be useful for a full body workout. You don’t have to pack running shoes unless you plan to go jogging. In a hotel room, I generally exercise without running shoes.

If you are travelling by plane, pack a resistance tube in your suitcase or carry-on luggage You will most likely have to rely on using the hotel’s fitness center, the furniture in the hotel room or doing bodyweight exercises to complete your program.

All You Need is 10 Minutes
Exercising in your hotel room first thing in the morning is actually a lot of fun. I like to perform three sets of exercises in a circuit-training fashion for ten to fifteen minutes. I perform the exercises non-stop to keep my heart rate elevated. Ten minutes is all you need to set the mood for the day. If I have time at the end of the evening or a short break during the day, I perform another ten-minute circuit. Since the circuits are very fast and intense, you can perform them on most days. You may choose to perform the first circuit and second circuit on alternate days. It is completely up to you. Below you will find two circuits that rely on bodyweight exercises alone.

Circuit One
Repeat 3 times non-stop
Optional: Repeat circuit again later in the day

Exercise Reps
incline push-ups
(use desk in hotel room)
20
abdominal crunches 25
tricep dips
(use table or sofa in hotel room)
15-20

Circuit Two
Repeat 3 times non-stop
Optional: Repeat circuit again later in the day

Exercise Reps
body squat (arms in front of body) 20
floor hip extension (buttocks exericse) 25
lower back extension 15-20

Recharge Anytime and Anywhere
Giving up your exercise routine when you travel is not good for your body or mind. These two sample circuits demonstrate how you can have a great workout in the comfort of your hotel room. If you are a runner, pack your shoes and enjoy the scenery of a new city or town. Call the hotel ahead of time and have them prepare some running/walking routes for you to follow. If you do not currently exercise, all you need is ten minutes to get you started and you can progress from there. Travelling is exhausting. Make sure you take some time to recharge your batteries and stay fit. Happy travels!