Summer vacation is all about taking a break from the norm. Trouble is—whether you’re relaxing on the beach, catching up with relatives, or exploring new places—dropping your workout can quickly become the routine.
It doesn’t have to be that way. We’ve got 16 fresh strategies to help you keep moving when you’re on the go, no matter where you’re headed.
Destination: Parents’ or in-laws’
1. Spend quality time with the folks while taking a walk through the neighborhood.
2. Take advantage of the track or trails at the local high school.
3. Plan a morning stroll to an area coffee shop or farmers’ market. (To find a market near you, visit this USDA Web site.)
4. Pitch in—and earn some brownie points—around the house by doing aerobic chores like gardening, mowing, and window-washing.
Next page: Beach
Comments (19)
Thought I’d ask the experts. I have been working out for many years now. I am 5′11″ and weight 134. I’d like to weigh 145 or 150. I eat extremely healthy meals, but was wondering is there a suppliment out there (protien powder etc…) that I can use with my excercise routine that is safe, reasonably priced and works on building muscle mass with my strength training?
Not an expert, but I do know the answer to your question. In order to gain weight, you need to eat in a “caloric excess.” This means eat more calories than what your body burns each day. You will want to eat about 500 extra calories each day compared to what you are currently eating. Don’t eat much more than this, or else you will gain fat in addition to muscle. The simple solution is make your meals larger, or add an extra meal in each day.
On the topic of supplements, you don’t need supplements to gain weight. Most supplements are garbage, but whey protein would probably be the one supplement you would want to look in to. It is essentially the same as eating any other protein source, but it digests quicker, making it useful for pre/post-workout and also when you wake up early in the morning. Just remember, you don’t want to go overboard on supplements – they are just “supplements” to your diet, not meal replacements!
To gain weight you need to do two things. Eat A LOT and lift heavy weights. I’m 5′9″ and used to weigh 135. After starting a power lifting program (and eating A LOT!) I’m up to 180. Took me a couple of years. Try some whey protein (most any will do really)in between meals and after workouts. Try to shoot for about 1.5 times your normal caloric intake to start.
Lifting heavy weights (low reps, high weight) pushes your body to gain muscle mass to survive your workouts. Squats will without a doubt make you gain. Creatine as a supplement also can do wonders. Most people add about 5 lbs. once on it. It enables you to workout harder and thus built more muss mass. Only use it if you are working out though otherwise it will be in-effective.
Hope that helps.
My wife and I are about to start a 5 month trip (you can follow us at http://www.seanandkellee.com). It shouldn’t be hard to stay fit on vacation, let alone a long trip. The key is to plan in time for aerobic activitiy. You can run anywhere in the world. Just ask the hotel or people where you’re staying to help you plan a route that doesn’t take you outside of a safe area. You can use tools like wikiwalki.com to plan a certain distance and to help you figure out where to turn to take you through a simple circle. Running 30 minutes 3 x per week is really all that’s necessary to stay in reasonable shape. You can also buy something like the perfect pushup travel edition to get some toning exercises in. Physical health has been linked to better mental health, so not only will feel healthier, you’ll simply feel better for the exercise. If you’re interested in the links between the two, take a look at Spark, the new science of exercise (you can find it on amazon or at most online book stores).
Like usual, articles like this will offer tips that do practically nothing for your body, like taking a “morning stroll” or doing so-called “aerobic chores.” If you want a REAL workout with results, educate yourself. Read up on fitness forums, NOT sources like health magazine. Get your diet in shape and get 8 hours of sleep every night. Men and women should train the same way; women shouldn’t do pansy workouts like walking or going on an elliptical. For sedentary people or people who do not follow a work out plan, you want to start a beginner’s strength training program (www.stronglifts.com has a good one), when progress begins to stall on that then you can train for a more specific goal or for overall fitness (www.crossfit.com is a very popular site for the latter purpose). I personally used Stronglifts 5×5 beginner’s workout for 6 months and am currently on Bill Starr’s 5×5 Intermediate program.
Yes Tony, brisk walks and aerobic chores will hinder your athletic performance, however there are people in this world, that these types of workouts benefit them greatly. Based on a persons weight/height they can burn many calories and maintain their routine while on vacations while doing these simple tasks. I am happy you live a healthy active lifestyle where exercise is a priority, but for those who are learning to make it a priority, give them a break and encourage them to walk on their vacation. Don’t tell them what they are doing isn’t good enough. Your opinions are harsh and not encouraging for anyone trying to stay motivated.
You learn to make exercise a priority by doing it right. If you are physically capable, then dive right into a beginners strength training program. Start with light weights and add weight every workout. Don’t mosey around by walking or making up your own routine. Find a routine developed by professionals, people who know what they are talking about. That’s what I did 14 months ago. I didn’t know a lick about lifting weights, and I turned out all right. You do need to educate yourself first; look at lots of form videos online, and buy this book, and read it and re-read it until you have your form down to a dime: http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=sr_1_1?ie=UTF8&s=books&qid=1245166416&sr=8-1
Also, it’s OK to take the week off during your vacation, your body needs time to recover and taking a week off every now and again (~12 weeks) is beneficial for your body. It is still important to eat right and get 8 hours of sleep each night, though.
Tony, you are right about getting educated about fitness, however, I don’t think you’re getting all your information right. The elliptical machine is not “pansy” at all, in fact, it is just as good if not better than using a treadmill because it helps prevent injury to your knees. I have talked to plenty of doctors and nutritionists who recommend the elliptical over the treadmill for both men and women. Its all about length of time you spend on a machine and the intensity and resistance.
The elliptical is indeed “pansy” compared to doing compound exercises that will provide a MUCH greater benefit to your body: squat, bench press, overhead press, deadlift. If you want to do the elliptical on an off day or two, then that is fine but not necessary to lose weight or gain muscle.
Let me clarify a few things I said, too. I was more referring to pansy workouts – like yesterday, I saw a young woman at the gym on the elliptical, going at a leisurely pace, reading a magazine. I thought to myself, “Wow, that is doing absolutely nothing for her.” /That/ is a pansy workout. Sorry if the politically incorrect term offends anyone, but it’s true, and I am not one to care much about political correctness anyway.
A beginner’s strength training program is appropriate for people who have not lifted weights before, or for people who lift on and off, or for people who make up their own routines. You also should be “physically capable” – that is, if you have any conditions or injuries that could potentially interfere with the workout, consult with a doctor to see what exercises can and cannot be done (cheaper version: just experiment yourself with light weights). This really is the most efficient and safest way to get into shape.
i am a teenager n my weight 75kg this has created many problems in me,This site has built courage in me to join yoga classes, i hpe it works, and im having problem in taking my diet food,so i need sum sujestions.pls help me out!
I really want to decrease my tummy!Hope this site will help me!
i want to lose 10kilos and its so hard .i walk a lot and i eat lots of vegetables and fruits, but still nathing changes.need help
Ana – While you can lose weight by eating fruits and vegetables and walking, it is neither the most efficient nor most healthy option, and you won’t look very good by the end (your arms and legs will likely be very skinny and weak). Read this fat loss thread, it has some incredibly useful information. You will have a more balanced, toned body after 6 months to 1 year of hard work, I can promise you. http://forums.anandtech.com/messageview.aspx?catid=88&threadid=2172437&enterthread=y
I want to lose weight but it is so hard i eat a lot of junk i would like to know the best diet plan.
I have pain all over my body, especially all the joint normally pain me , pls How? and what should l do as regards this problems
take heart…you can get the shoulder problem under control, as I did.Try yoga (specific exercises), strengthening exercises especially for the rotator cuff, indoor cycling (spin,RPM) as that doesnt really aggravate the shoulder, and massage. Not to mention medication when you really need it.!!
I just started using this site. I am wanting to start eating healthier and exercising, I have a bad shoulder and low back. I need some good feedback on some good exercises to help me to keep both back into shape so I can stop the pain. My right shoulder is in bad shape. It hurts constantly. I damaged some ligaments and tendons when I fell a few years ago, I’ve been seeing a chiropractor. He is just massaging, and trying to realign my back. I need some good exercises to help to keep my back in shape, and to get my shoulder back into shape.
Have you considered swimming? I have severe arthritis and am constantly in pain in my knees and hands and ankles, but swimming has helped me lose 20 lbs, and my pain tends to go away after I swim.