The portable workout: Fitness when you travel

 

The portable workout: Fitness when you travel

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Anyone who takes long-distance trips or travels for business knows that these trips often mean overnight stays that can upset daily routines, including fitness activities. A jog or brisk walk around the neighborhood is simple enough at home but may be more complicated while traveling. A gym or swimming pool may not be handy. And packing free weights, even just hand or ankle weights, is likely to be inconvenient.

But even without access to a gym or outdoor recreation, you can still get a good daily workout. For the full-body exercise routine illustrated here, all you need is a sturdy chair, a towel, and a comfortable spot for floor exercises.

The instructions for the exercises in this workout indicate the number of repetitions, or "reps" (a rep is one complete movement), and "sets" (a given number of reps). In most cases, there are eight to 12 repetitions per set, and you're asked to perform one to three sets, resting 30 to 90 seconds between sets.

Getting started

Before starting, warm up for several minutes (see "Simple warm-up"). After your workout, cool down with some slow stretches.

Sustained aerobic activity such as brisk walking for 30 minutes most days of the week is necessary for building up cardiorespiratory endurance and decreasing the risk of chronic disease. The workout illustrated here is helpful as a temporary replacement for your regular aerobic activities, to increase strength and improve flexibility.

Simple warm-up

Warming up pumps nutrient-rich, oxygenated blood to your muscles as it speeds up your heart rate and breathing. A good warm-up should last five to 10 minutes and work all the major muscle groups. Start with the Alternating Reach (below), then complete your warm-up by jogging, marching, or walking in place while gently swinging or pumping your arms.

To perform the Alternating Reach, stand with your feet hip-width apart and your hands at your sides. Reach with your right hand overhead to the left. Return your right hand to the starting position. Do this movement 16 times. Repeat with your left hand, reaching to the right. Finish all overhead reps, then return to the starting position and do alternating reaches across your body at shoulder level. This is one complete set. Do two or three sets.

1. Wall push-up

• Reps: 8-12
• Sets: 1-3
• Rest: 30 to 90 seconds between sets

Stand in front of a wall with your arms extended at shoulder height. Place your palms against the wall with your fingers pointing upward. Bend your elbows to lower your upper body as near as possible to the wall, keeping a straight line from head to heel throughout the movement. Pause; then push away from the wall with both arms, lifting yourself back to your starting position-again keeping your body in a straight line.

When you're ready for more: Lift one foot a few inches off the floor behind you as you do the push-ups. Do eight to 12 reps. Repeat with the other foot lifted.

2. Triceps dip

• Reps: 8-12
• Sets: 1-3
• Rest: 30 to 90 seconds between sets

Sit at the front edge of a sturdy chair with your legs partially extended, knees bent, and heels resting on the floor (your toes will be off the floor). Place the palms of your hands on the chair next to your hips, and curve your fingers over the edge. Push down on your hands, lifting your hips slightly and moving them forward to clear the edge of the chair. Slowly lower yourself toward the floor, keeping your back close to the chair, until your elbows are at a 90-degree angle. Straighten your arms to return to the starting position.

When you're ready for more: Fully extend your legs in the starting position.

3. Chair stand with staggered legs

• Reps: 8-12 per side, per set
• Sets: 1-3
• Rest: 30 to 90 seconds between sets

Sit at the front edge of a sturdy chair with your arms crossed and fingers touching the opposite shoulders. Position your feet hip-width apart, and stagger them by moving one foot forward several inches. Smoothly stand up, tightening the muscles in your abdomen and buttocks. Your knees should be straight, and your hips should face forward. Pause; then return to the starting position. After performing eight to 12 reps with one foot forward, move the opposite foot forward, and repeat the movement for eight to 12 reps to complete one set.

When you're ready for more: Perform the exercise with your arms lifted over your head. Keep your shoulders down and back throughout the movement.

4. Bridge with chair

• Reps: 8-12
• Sets: 1-3
• Rest: 30 to 90 seconds between sets

Lie on your back on a towel or mat with your knees bent and your arms at your sides, palms up. Place your heels on the seat of a sturdy chair, positioned so your knees form a 90-degree angle. Relax your shoulders and back into the floor. Squeeze your buttocks as you lift your hips off the floor to make a "bridge," keeping your shoulders, hips, and knees in a straight line. Pause; then slowly release to return to the starting position.

When you're ready for more: Put your left heel on the chair, and extend your right leg toward the ceiling before doing the bridge. After eight to 12 reps with one leg, switch leg positions, and perform eight to 12 reps with the other leg to complete one set.

5. Curl-up with one leg extended

• Reps: 8-12
• Sets: 1-3
• Rest: 30 to 90 seconds between sets

Lie on your back on a towel or mat. Place your fingertips lightly at the back of your head, elbows out. Bend your right knee, and place that foot flat on the floor while keeping your left leg extended. Tighten your abdominal muscles. Lift your head and shoulders off the floor, and curl upward. Exhale as you lift. Pause; then return to the starting position.

When you're ready for more: Cross your arms over your chest before starting the curl-up. You can also increase the number of reps.

6. Front plank

• Reps: 2-4
• Sets: 1
• Rest: 30 to 90 seconds between reps

Start on your hands and knees on a towel or mat. Tighten your abdominal muscles, and lower your upper body to your forearms, clasping your hands together and aligning your shoulders directly over your elbows. Extend both legs with your feet flexed and toes touching the floor so that you balance your body in a line (like a plank). Head, neck, and spine should be aligned. Hold for 15 to 60 seconds. Breathe normally.

When you're ready for more: While holding your body in the plank position, lift your right foot, move it six inches to one side, tap the floor, and move it back to the center. Lift your left foot, and repeat. Continue alternate lifts for up to 60 seconds.

7. Standing side leg lift

• Reps: 8-12 per side, per set
• Sets: 1-3
• Rest: 30 to 90 seconds between sets

Stand with your feet together pointing straight ahead and your hands on your hips. Tighten your abdominal muscles; then slowly lift your right leg straight out to the side, squeezing the buttocks muscles of the supporting leg. Keep your hip, knee, ankle, and toe in alignment. Pause; then slowly lower the leg. Keep your hips even throughout. (Lift the leg only as high as it will go without tipping the body to the side or lifting the hip of the extended leg.) Finish all reps on one side, then repeat with the other leg. This is one set.

When you're ready for more: Hold for four counts at the top of the lift during each repetition.

8. Heel raise

• Reps: 8-12
• Sets: 1-3
• Rest: 30 to 90 seconds between sets

Stand with your hands on your hips. Tighten your abdominal and buttocks muscles. Slowly rise up on the balls of both feet. Concentrate on keeping your ankles firm and straight. Pause; then slowly lower your heels back to the floor.

When you're ready for more: Try the exercise standing on just one leg, lifting the opposite foot slightly off the floor. Finish all reps on one side before switching to the opposite side and completing the set.