How to Maintain Fitness during Travel

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Going on vacation is supposed to be enjoyable. For some, the break in their routines is a bit jarring. Most importantly, they want to make sure that they can still stay fit during their trips. Following some tips can allow people to achieve their fitness goals while also having a great vacation.

Express Goals

People who are on vacation want to have a good time, and when travelers are trying to maintain fitness goals, they may not share that information with their relatives and friends. However, letting loved ones know what is going on isn’t a bad idea. Doing so can stop them from pressuring individuals into eating unhealthy foods or to staying inside all day. Even when people are traveling together, they do not necessarily need to do everything together.

Book the Right Hotel

Finding the right spot to workout can be tough, especially when traveling during inclement weather. Getting in a workout might not be as easy as going for a run around the block. Many hotels offer gyms and pools on the premises. Instead of taking the risk of having nowhere to workout, people interested in maintaining their fitness levels can book hotels that have these offerings.

Eat Right

Individuals do not have to give up sampling different foods, but they can still eat properly. Researching restaurants in the area before going on the trip can help people to make smart choices about what they eat. Also, they can seek out accommodations that have a kitchen. Cooking one’s own meals can help travelers to stay fit. They will know exactly what is going into their foods.

Plan Healthy Activities

While going to see a play and visiting museums are certainly items that travelers can put on their agendas, they should also look into healthy activities. For example, the area may have hikes that they can go on or walking tours so that they can stretch their legs. Finding a balance between sedentary activities and ones that involve movement is important, especially for people who want to maintain fitness on their vacations.

Staying fit on a trip might seem as though it is impossible, particularly when travelers also want to have fun. Fortunately, establishing a healthy routine while on an enjoyable trip is certainly more than just a possibility.

Strength Training Tips for Beginners

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There are many benefits to incorporating strength training into your regular workout routine. Such benefits include an increase in strength, muscle tone, and confidence! When you are physically strong and feel good in your body, your mentality will follow suit. If you’re just beginning your journey into strength training we’ve got you covered with plenty of tips on how to do it most effectively. If strength training is already a part of your schedule stick around and learn a few more things you can do to take your training up a notch!

 

Start training with your body weight

Strength training doesn’t have to mean that you lift weights. Strength training means using resistance in order to make your muscles work harder and bodyweight exercises are perfect for getting the job done. This comes in handy if you don’t have the means for a gym membership!

2 days a week is more than enough when beginning

If you aren’t already strength training, take it easy on yourself for the first few weeks. Your body has to adapt to a new workload and recovery time is essential.

Warm-up properly

If you don’t warm-up, you are increasing your risk of injury. Foam rolling and then a dynamic warm-up of the muscle groups being worked will suffice. It increases blood flow and range of motion giving you an extra edge during your workout.

Full body workouts

If you’re following the 2 days a week routine, working your entire body and firing up all muscle groups will give you the best results. Following an upper body exercise with a lower body exercise allows the upper body to recover and vice versa. For example, after completing a set of pushups, complete a set of squats.

Take a post-workout stretch

This will drastically reduce DOMS (delayed onset muscle soreness) over the next couple of days and something you will absolutely thank us for later. It’ll also improve your flexibility and calm your nervous system, giving you similar effects of yoga and meditation.

Strength training is fun, challenging, and obviously great for your mind and body. Keep these tips in mind when beginning and be gentle with yourself as it can get tough when getting into the swing of things. But you can handle it- good luck!

These Mistakes Might be Hindering your Strength Training

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Lifting weights is one of the most effective ways to build a strong, healthy body from the ground up. However, many people self-sabotage and stall progress. Here are ten mistakes to avoid when hitting the gym.

Having unclear goals

Without a goal in mind, you won’t stick with your plan. Do you want to be more powerful, look good naked, or improve your health? Knowing what you want will keep you motivated and help you design your routine.

High reps with low weights

To get the best results, you need to do low reps with the maximum weight you can lift. This is called “lifting to failure.” Otherwise, it’s an aerobic exercise and you won’t build muscle or burn fat.

Not resting between sets

Resting between sets allows muscles to recover so you can lift your max weight in the next set. Rushing through your workout may get you home faster, but it will also slow progress.

Isolating muscle groups

Compound lifts like deadlifts and squats are more efficient and build strength evenly because they activate multiple muscle groups.

Having poor form

Lifting with proper form will ensure you are activating the right muscle groups while also reducing the likelihood of injury. A personal trainer can help correct errors in form.

Choosing the wrong footwear

The best shoes for lifting provide a flat, firm surface to maximize stability. Professional lifting shoes have wooden soles, but other options are available.

Not pushing yourself

Working hard keeps your heart rate up and maximizes the value of your gym time. You can chat with your buddies later over a protein shake.

Avoiding your weak spots

Failure to train your body evenly can lead to lopsided muscle gain, making you uncomfortable and potentially increasing the risk of injury. Don’t avoid challenging lifts if overall strength is your goal.

Neglecting rest days

When you exercise, you create microscopic tears in your muscles that take 48 to 96 hours to heal. Rest is a vital part of becoming stronger.

Avoiding the gym due to insecurity

The worst mistake to make is not lifting at all. Everybody has a “day one” of hitting the gym–get out there and make today your day.