2. Health Overview
Most who travel often tend to carry luggage and suitcases
through airports, resulting in good upper body strength.
Walking through airports results in good lower body strength as
well. Lack of time to participate in flexibility exercises usually
results in low overall flexibility. However, many travellers have
good muscular endurance from walking so much.
Limitations include
•Little time to exercise
•Little accessibility to workout equipment
•Inability to have a consistent routine
4. Stretching
1.Lying Quad Stretch: Hold for a minimum of 20 seconds.
2.Modified Hurdler's Stretch: Hold for a minimum of 20
seconds.
3.Upper Back & Torso Stretch: Hold for a minimum of 20
seconds.
4.Calf Stretches: Hold for a minimum of 20 seconds.
5.Lower Back Stretches: Hold for a minimum of 20
seconds.
6.Chest/Bicep Stretches: Hold for a minimum of 20
seconds.
7.Shoulder/Tricep Stretches: Hold for a minimum of 20
seconds.
6. Major Muscle Groups
Deltoids Trapezius
Pectoralis
Triceps
Biceps
Latissimus Dorsi
Abdominals
Quadriceps Hamstrings
7. *Muscular Safety*
NEVER work the same muscle group two days in
a row.
Muscles must have at least one day to recover
between training sessions.
Instead, vary your workouts so that you are
only working the same group every other day.
8. SPORT/FITT Principles
Specificity Perform specific exercises
Progression Increase activitiy in a logical manner
Overload Stress the body beyond normal levels
Reversibility Continue your workouts to continue
Tedium Vary your workouts to prevent boredom
progressing
Apply these principles to your flexibility
& muscular training to increase results.
Frequency Slowly increase the intensity of your workouts
Set up a schedule for your exercises
Intensity
Choose the right exercise for your goals
Type Gradually increase the duration of your workouts
9. Training on a Budget
Here is some training equipment for under $25 that are
small enough to carry around with you when you travel:
ls
•dumbbel
$12 •yoga mat
$3 $10
curls raises
dumbbell stretching running/calf
use for use for use for
•ankle weights
for a total of only $25 !
10. I Can Use THAT for Training?!
Almost all hotels provide phonebooks.
1.Use a larger phonebook as a substitute for dumbbells.
2.Stack phonebooks and use them as a step for aerobic
steps.
If your hotel is more than one story tall . .
.
2.Use the stairs to complete stair lunges.
1.Take the stairs instead of using the elevator.
Your hotel room more than likely contains an ice bucket.
1.Fill the ice bucket. Use the full ice bucket to
complete bicep curls.
11. Want to take these tips with you on the go?
Download the Busy Traveller Class app!
Available for iPhone & Android!
It's FREE!
No copyright infringement intended.
