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Be fully rested before a trip - have the usual
“to pack” items ready well in advance so you’re
not scampering for them at the last minute,
depleting your energy levels.
Time your sleep correctly - as soon as you
board, get the local time of your destination
and set your watch accordingly. If it’s already
night time in your destination, wear blindfolds
and ask for a pillow and try to catch a few
winks.
Drink plenty of water - wine and cocktails will
only dehydrate you further; note that humidity
levels inside aircraft is below 10%, so water
is your best bet.
If your job requires you to travel at least
four times a month, ask your company’s travel
department to book you in hotels with gyms or a
swimming pool.
Make time out of your travel schedule to insert
a workout into your grinding schedule.
Here’s a friendly suggestion: get up earlier in
the morning and before or after breakfast, head
over to the gym and do a brisk walk on the
treadmill for 10 minutes, or do the rowing
machine (great for the core muscles, back
problem reliever) for 10 minutes.
This session is just to wake you up from your
travel stupor. See if you can walk to your
business appointment instead of taking a cab
(that’s another 10 minutes).
At night before going to bed, go to the hotel
gym again and lift weights for 10 minutes, to
complete your workout for the day. This way you
did your cardio and resistance training, two
essential components of a fitness program.
Now, tell us, doesn’t a 10-20 minute session
sound less intimidating than clocking 1.5 hours
in the gym?
Working out with Friends
Another friendly suggestion: if you’re
traveling in a group, ask a colleague if he or
she would do a game of squash or tennis with
you. The concierge can give you local addresses
of sports or recreational centers in the
vicinity.
When there’s no Gym!
If the hotel gym is crowded or “temporarily
closed for maintenance,” you can still exercise
- in the comfort of your room.
Here are some exercises that you can
perform:
ü Turn on the TV or sound system and jog in
place; or look up the TV guide and see if some
old Jane Fonda or Denise Austin shows are on.
Get on with the beat
Jog in place or jump rope (great cardiovascular
workout)
Conduct floor exercises (described below)
Floor exercise 1: the Cobra (or back
extension). Lying on your stomach as though
getting ready for push-ups, keep your hands on
your side with palms facing down and fingers
pointed forward. With your hands, push to lift
your torso off the floor (ensure you’re lifting
head, shoulders and chest only).
Keep pelvis on the floor and your head looking
ahead. Hold and then release. Repeat 3 times.
You should feel your spine lengthen. Joe Decker
recommends not just pressing back with your
hands, but also pushing your upper body up and
forward.
Do not tilt your head back to look at the
ceiling (many people make this mistake). This
puts a strain on your neck.
Floor exercise 2: Crunch (for lower
abdominals). The lower abdominals are the
weakest muscles in your torso because they are
rarely worked, and they’re the first to sag
after childbirth and after menopause.
This exercise will help:
Lying flat on your back with your knees bent,
cross your arms over your chest. Squeeze your
buttocks, tighten your abdomen and push your
lower back into the floor. Hold for 10-20
seconds, breathing normally. Relax, and then
release. Repeat as often as you can, without
overworking yourself.
Floor exercise 3: Hurdler’s Stretch. Bend the
knee towards the front, and then tuck your
lower leg in toward the opposite thigh. Stretch
gently toward the straight leg. Do not bounce.
This movement is like the ballet movement when
an arm goes above the head gracefully, which
stretches the sides of the trunk to increase
flexibility.
If you pick up any exercise book, there will be
a rich inventory of exercises you can perform
while on the go. Pack this in your bag so you
can refer to it for correct form and
posture.
Yoga
Yoga on the train? Yes! A news report was
published in the Montreal Gazette recently
saying how many overstressed Germans still hide
behind their papers rather than exercise. We’re
sure Americans and Canadians are no less
guilty.
So these commuters are being taught yoga and
relaxation techniques on their way to and from
work. Instructors are now in what the German
government calls “wellness trains” in southern
Germany. This was an initiative taken by
Deutsche Bahn - Germany’s state-owned railway.
The organization decided to offer relaxation
and yoga techniques to calm an anxious work
force.
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