How to stay fit while traveling long term
Replies: 16 - Last Post: Aug 12, 2012 3:21 PM Last Post By: DubinNYC
Aug 9, 2012 8:53 PM
How to stay fit while traveling long termIt's important to stay healthy and fit even while traveling long term.
As most of the time budget travelers do not have access to gyms or can't keep up with a routine, here are some tips on how to stay fit no matter where in the world you are:
Keep it healthy! :)
Aug 9, 2012 10:55 PM
Aug 10, 2012 4:10 AM
2Thought the suggestions on that link were a little off balanced. Burpees vary in form, they don't need to include a press up, but makes it a good alrounder when you do. A plank is essentially a static press up. So all the suggestions were working similar parts of the body. Press up, static press up, burpee with press up.
There needs some pulling movments in the, a pull of chin ups would be great, and requires finding a bar. if the bar is say a hand rail that is not against a wall, so you can hang under it, then keeping your body straight and pivoting on your heels you can do a horizontal row. Like a press up, but upside down. Another option is to tie a knot in a towel or sheet, hang the knot over the top of a door and close the door so you are on the outside of it. put your toes against the door at the base, hold the sheet and keeping you body straight pull to the door.
Press ups work pecs, triceps posterior delts, your core, but mainly the front. Horzontal rows work your lats, your lower and mid traps, biceps anterior delts, and you core, but mainly the back of your core (erectus spinae). In gneral most people are too tight across the front of their shoulders and pecs. too many of these and not enough back pulling work just makes things worse. As a good rule, pull twice as much as you push and your posture will be happier for it.
Ideally something simple like
Pull ups, Horizontal rows
Jump squats, lunges, pistols
will give you a good work out, with no equipmnt, except something to pull on
I'm not ati planks, they are great, but when you do them, do side planks and and glute brdige and bird-dogs with them. The core isn't just the abs, its the whole surrounding trunk muscles
Aug 12, 2012 1:47 AM
3I found that when travelling long term was the only time in my life when I felt fit! Just walking around all day combined with occasional day walks or climbing up to viewpoints etc vastly increased the average amount of exercise I do compared to at home when I am either too lazy or too busy! The fact that my favourite foods of cheese and chocolate were not available where I was travelling probably also helped!
Aug 12, 2012 8:44 AM
4For me, staying fit(ish) on an overseas trip is down to....
Quite a bit of daily walking - preferably on the flat and not too many hills. One or two, but not much more.
Eating my own prepared foods. I know it's been washed too.
Avoiding restaurants where the staff are smoking out the back.
Avoiding establishments where smoking is permitted.
Avoiding eateries where the waitress stuffs the money purse down the back of her skirt.... Disgusting.
Avoiding bottled water in certain countries. Canned water is much safer overall - where available.
Just a few pointers from me.
Aug 12, 2012 9:18 AM
Aug 12, 2012 9:20 AM
Aug 12, 2012 9:56 AM
7I guess cans like Coke comes in. My first thought was cans like beans come in, like this
instead of this
Aug 12, 2012 10:03 AM
8Ah yes, them army type tins that look like they could have been used for lunar missions.
I first picked up on the safety (or lack of) precautions of bottled water, when I was in Africa.
We were told that the vendors sometimes collect the empty bottles - and refill them with tap water.
To reseal the top, they put a very small amount of adhesive on the cap joiners.
That way it felt like it was clicking open (as it should) when it's still factory sealed.
Desperate times - eh?
Aug 12, 2012 11:31 AM
Aug 12, 2012 11:36 AM
Aug 12, 2012 1:01 PM
11An Inverted Row is a modification. No one should pistol untill they can squat with full ROM and do Lunges with good form. Typically people can d a full bodyweight squat, and it's such a basic movent.
Body weight is all about progression. In my list above I suggested Handstands, where as I do Handstand press ups, but that's much further down the line for most people than can manage. Pistols should be the same, and with the assistance of a door frame or post, pistols are a good goal
By tubing I guess you mean resistance bands.
Aug 12, 2012 1:19 PM
12Yes .... resistance bands. Your exercises are all fine .... I agree with you ...... just some exercises need more progression than others. Depends on the individuals capabilities. And an inverted row (I don't think many people would know this exercise) .... may/may not be a direct modification for a pull-up ........ depends on what movement you are looking for (shoulder, extension/adduction/or horz ext) ........ but yes, is a good basic body weight exercise.
The bands would allow you to do everything (if you are bothered to carry them).
Aug 12, 2012 1:53 PM
13Yeah inverted isn't really a direct modification, being a horizontal pull compared to vertical, but it will help develop the strength to a pull up. SHifting the angle along the way will help.
Some kind of pulling is pretty much essential resisiance workouts, more so than a pressing movment, especially in those who were are/were office bound.
I'm taking gym rings with me, will just be a case of finding a horizontal bar/branch etc to put them into use. These with handstand press ups will have the upper body covered. Pistols and plyometric jumps will sort the lower
Aug 12, 2012 3:00 PM
When I travel .... most of my trips are less than 12 days ..... so I just walk/hike, run .... and do some basic calisthenics / body weight stuff ......... and treat it as a deloading / recovery phase of training ;-)
If I was traveling long term ..... I'd hit a gym on occasion, but as you mention .... I could be alright with just bodyweight / plyo drills etc.
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