15 MINUTE BUSINESS TRAVEL WORK-OUT - By Brett M. Crosby - Sr. Fitness Consultant/Gold's Gym, Kuala Lumpur
Introduction: Get exercise back on the agenda
Business travel leaves you strapped for time, so do 15 minutes of circuit training for good health when you are on the go. This style of training is an excellent way to get a full-body workout, while maximizing your time and effort.
More from less
A lot can be achieved in a few minutes using little to no equipment at all. Remember, it is not time, but time well spent that determines the quality and effectiveness of an exercise routine. Perform the following road warrior’s workout in any hotel room, using minimal space and everyday items (i.e. chair, towel, briefcase). To further maximize efficiency, do not waste time changing in and out of clothes by exercising in the morning before heading to work. It’s both comfortable and convenient to just wear the attire you slept in (brief, boxers, or pj’s), then hit the shower and you’re out the door.
Start moving it
Begin preparing the body for exercise by moving and stretching major muscle groups through varied planes and ranges of motion at a moderate to vigorous tempo depending on your current fitness level. You want to increase blood circulation throughout the entire body, as well as warm the body’s temperature to the point of beginning to break a light sweat.
1 Warm – up & Dynamic Stretch (3 minutes)
a. Jumping jack – 50 to 100 repetitions
b. Alternating trunk bend w/towel – 10 repetitions each side
c. Alternating trunk twist w/towel – 10 repetitions each side
d. Hip rotation – 10 repetitions clockwise, and 10 repetitions counter-clockwise
e. Half squats w/arm swing – 10 repetitions
f. Alternating straddle lunge w/opposite toe touch – 10 repetitions each side
Hit it, and quit it
Next, hit each exercise in the circuit with a deliberate effort and move on. All the while, do not sacrifice good form for speed or to achieve extra repetitions. It is better to perform 1 or 2 repetitions well, than to complete 8 repetitions poorly.
Allow your fitness level to dictate how many repetitions and the number of circuits you are able to successfully complete. Don’t stress if you initially cannot make it through the challenge of finishing a single circuit in the allotted 10 minutes. Just reverse the order of the circuit on the next go-around to include the exercises that you missed the workout before. As your stamina increases, the number of repetitions and circuits you can do will too.
2 Circuit Training (10 minutes) – consecutively perform each exercise with little to no rest in between exercises, for 1 to 3 rotations
a. Floor push-up into 1 arm chair push-up w/trunk twist – 5 to 8 repetitions each side
b. Chair pike shoulder press – 5 to 8 repetitions
c. Single leg briefcase row w/extended rear leg – 5 to 8 repetitions each side
d. Jack knife – 10 to 20 repetitions
e. Mountain climber – 20 to 50 repetitions
f. Single leg squat – 5 to 8 repetitions
Home stretch
End the routine with some simple stretching exercises to restore normal length tension relationships to the muscles worked. Each stretch will be statically held (no bouncing or abrupt movement) for 15 seconds, while maintaining normal breathing. Also do not over-stretch any muscle to the point of pain, as this is a clear warning sign that you are in jeopardy of straining or tearing muscle fibers.
3 Static Stretch (2 minutes) – hold for 15 seconds on each side
a. Wall chest/shoulder stretch
b. Back/hamstring stretch w/towel
c. Quad/hip flexor stretch
d. Glute/I.T. band stretch w/towel
It’s a done deal; get to work!
Introduction: Get exercise back on the agenda
Business travel leaves you strapped for time, so do 15 minutes of circuit training for good health when you are on the go. This style of training is an excellent way to get a full-body workout, while maximizing your time and effort.
More from less
A lot can be achieved in a few minutes using little to no equipment at all. Remember, it is not time, but time well spent that determines the quality and effectiveness of an exercise routine. Perform the following road warrior’s workout in any hotel room, using minimal space and everyday items (i.e. chair, towel, briefcase). To further maximize efficiency, do not waste time changing in and out of clothes by exercising in the morning before heading to work. It’s both comfortable and convenient to just wear the attire you slept in (brief, boxers, or pj’s), then hit the shower and you’re out the door.
Start moving it
Begin preparing the body for exercise by moving and stretching major muscle groups through varied planes and ranges of motion at a moderate to vigorous tempo depending on your current fitness level. You want to increase blood circulation throughout the entire body, as well as warm the body’s temperature to the point of beginning to break a light sweat.
1 Warm – up & Dynamic Stretch (3 minutes)
a. Jumping jack – 50 to 100 repetitions
b. Alternating trunk bend w/towel – 10 repetitions each side
c. Alternating trunk twist w/towel – 10 repetitions each side
d. Hip rotation – 10 repetitions clockwise, and 10 repetitions counter-clockwise
e. Half squats w/arm swing – 10 repetitions
f. Alternating straddle lunge w/opposite toe touch – 10 repetitions each side
Hit it, and quit it
Next, hit each exercise in the circuit with a deliberate effort and move on. All the while, do not sacrifice good form for speed or to achieve extra repetitions. It is better to perform 1 or 2 repetitions well, than to complete 8 repetitions poorly.
Allow your fitness level to dictate how many repetitions and the number of circuits you are able to successfully complete. Don’t stress if you initially cannot make it through the challenge of finishing a single circuit in the allotted 10 minutes. Just reverse the order of the circuit on the next go-around to include the exercises that you missed the workout before. As your stamina increases, the number of repetitions and circuits you can do will too.
2 Circuit Training (10 minutes) – consecutively perform each exercise with little to no rest in between exercises, for 1 to 3 rotations
a. Floor push-up into 1 arm chair push-up w/trunk twist – 5 to 8 repetitions each side
b. Chair pike shoulder press – 5 to 8 repetitions
c. Single leg briefcase row w/extended rear leg – 5 to 8 repetitions each side
d. Jack knife – 10 to 20 repetitions
e. Mountain climber – 20 to 50 repetitions
f. Single leg squat – 5 to 8 repetitions
Home stretch
End the routine with some simple stretching exercises to restore normal length tension relationships to the muscles worked. Each stretch will be statically held (no bouncing or abrupt movement) for 15 seconds, while maintaining normal breathing. Also do not over-stretch any muscle to the point of pain, as this is a clear warning sign that you are in jeopardy of straining or tearing muscle fibers.
3 Static Stretch (2 minutes) – hold for 15 seconds on each side
a. Wall chest/shoulder stretch
b. Back/hamstring stretch w/towel
c. Quad/hip flexor stretch
d. Glute/I.T. band stretch w/towel
It’s a done deal; get to work!
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Road Work
Perform one or more of the following cardiovascular exercises for 15 to 45 minutes, when time permits.
1. Jumping Rope – builds stamina, improves coordination, and burns calories.
2. Stair Climb – flights of stairs to improve muscular endurance, tone the thighs, and shed calories.
3. Dance – to portable grooves, and shake what your momma gave you to have fun and stay fit.
4. Jog/Walk – a nearby scenic area, enjoy the view and improve your health.
5. Swim – to condition the entire body while the buoyancy of the water greatly reduces the stress to working joints.
(This article first appeared in Men's Health Malaysia - July 2007 issue).
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