Are you looking to stay in shape when on the road? It is a tough task to manage with activities distracting you from your normal workout routine. We have put together some easy tips to help you stay on track when you are out of town.
Your out of town workout can be short and sweet. An easy workout is the 30/30 workout consisting of 30 seconds of work and 30 seconds of rest. First, start with a 5 minute warm up such as a 5 minute jog. After the warm up, the workout is 5 bouts of 30 seconds of activity with a 30 second rest between each bout. The 30 seconds of movement can be your choice, but you have to stay moving for 30 seconds. Once you are finished with 5 bouts of 30 seconds, take a 5 minute rest. You can repeat as many 5 bouts as time allows. It’s important that during the 30 seconds of work, you are pushing your heart rate. It should be challenging but within your physical limits. Stay with movements that do not cause any pain or discomfort. Once the 30 second bouts has become easy, move to 60 seconds of work and 60 seconds off. The minute of work can be 2-30 second exercises together or one exercise for a full minute. An example of 2 exercises in 1 minute of work would be to perform squats for 30 seconds and then 30 seconds of push-ups.
Here is an example of a 30/30 workout:
5 minute warm-up jog
1. Body weight squat 30 seconds
2. Push-Ups 30 seconds
3. Sprint/Run 30 seconds
4. Plank Hold 30 seconds
5. Body Weight Lateral Lunges 30 seconds
Rest for 30 seconds between each exercise
After you have finished all five exercises, rest for five minutes. If you have time, repeat with the same five or a new five. Once you are finished with the 30/30 workout, take five minutes to walk or stretch for a cool down period.
Why do the 30/30 workout? The 30/30 workout is a metabolic resistance training workout. Metabolic resistance training is a combination of resistance training and interval training in which cardiovascular training increases while promoting lean muscle tissue, creating an afterburn or EPOC effect. The EPOC effect is key in fat loss. The afterburn/EPOC effect will allow you to keep burning calories 38 hours post workout. I would recommend performing the 30/30 workouts 2 to 3 times a week. You will need an active recovery day between training sessions such as a bike ride, steady jog, or long walk.
When on the road, it’s easy to stay fit, just put it into your schedule. Enjoy yourself, but don’t blow all your hard work and fitness level while away.
By: Spencer Tatum, Fitness Director at DC Ranch Village Health Club, CSCS, earned his BS degree in Exercise Physiology from Ohio University. He has worked with some of the top athletes in the NFL, MLB, MMA, and pro tennis and fitness clients of all ages.