As published in MetroSource Magazine, April-May 2011
Growing up in Portland Oregon in the 50’s, long distance travel was never high on my family’s agenda. Somehow I got a travel itch that started in high school and it hasn’t stopped. It’s not as easy now. I used to hitchhike and we all used to be able to walk on and off planes to see our friends off on their trips.
JUST SITTING AROUND
The most challenging part of traveling is sitting. Whether we are traveling by car, train or air, our bodies are badly supported with seats that push our shoulders forward and make our lower backs scream with inflammation and stress. Once we arrive, hotel beds and pillows aren’t always up to the support standards that keep our bodies healthy.
ARRIVING SHARP
Whether we’re traveling for business or vacation, we want to arrive feeling rested and strong, not tired and achy. The time to insure this is prior to travel. Make a plan and perform exercises that target endurance and core muscle groups to achieve this goal.
PRE-TRAVEL PLANS
· For vacation travel, get committed three weeks before your departure date.
· If you travel for business, incorporate this formula into your workout regime.
· Dedicate three days a week to fitness conditioning for travel.
· Include a yoga or stretch class at least one day a week.
· Include two 30-40 minute cardio sessions each week between weight workouts.
· Get a massage every week to work out any existing stiffness.
· Adjust your diet so it’s low in fats and carbohydrates and heavy in protein and vegetables.
· Eliminate inflammatory foods: sugar, anything fried, alcohol and excessive salt.
STRENGTH-TEST YOURSELF
On Day 1, you will Test your strength and endurance with this simple (yet challenging) routine outlined below. Each week, you will perform the strength test and time how long it takes you to complete. At the end of three weeks, your goal is to shave time off your initial performance.
· Start with 10 Squats
· Move directly to 10 Push-ups
· Then follow with 10 Crunches.
· Immediately stand and repeat the sequence 9 more times.
Stop if you have to, but your goal is to complete all of the movements with no rest between them. This routine targets your legs, abs and upper body and will give you a good cardio workout.
TRAVEL FIT WORKOUTS
Here are 3 days worth of exercises. I recommend doing them Monday, Wednesday, Friday separated with cardio on Tuesday and Thursday.
Perform each exercise 3 times with a goal of 15 repetitions for each – excluding the Strength Test, perform that just once.
Day 1:
1. Strength test workout
2. Medicine ball woodchop
3. Cable side twists
4. Stability ball dumbbell press
5. Stability ball dumbbell flyes
6. Barbell upright rows
7. Dumbbell bicep curls
Day 2:
1. One arm dumbbell row
2. Wide grip cable pull down
3. Narrow grip cable pull down
4. Seated leg extensions
5. Hip dips on stability ball
6. Dumbbell weighted squats
7. Stability ball crunches
Day 3:
1. Medicine ball weighted sit-up
2. Oblique crunches
3. Plank on stability ball (hold for 10-60 seconds)
4. Dumbbell side lateral shoulder raises
5. Dumbbell single arm shoulder presses
6. Push-ups, toes on stability ball
7. Triceps rope push downs
You can find instructional videos to all of the exercises at Rick Dinihanian's Channel on YouTube:
Information on this site is not a substitute for consulting a licensed medical professional or nutritionist. Never begin an exercise or nutritional regime without consulting your health care provider.
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