Fun Ideas To Keep Fit On Vacation Trips
Keeping fit and having fun while on vacation are both possible if you use your hotel or resort’s pool. There are so many ways to get a good workout while in the water.
One basic way is to just walk back and forth in water that is at least waist to chest high deep. Moving your body against the resistance of water will get your heart rate up and burn off calories.
Some places have a sports director that organizes water sports, such as volleyball. Get in the water and play. Jumping up and down, moving side-to-side to hit the ball is a great way to get in a great workout. Another organized water workout that kicks butt is an aqua-aerobics class.
Swimming laps back and forth several times will get your heart pumping if the pool isn’t too crowded or if the place you are staying has a lap pool. Swimming freestyle for an hour will burn between 817 and 572 calories for a 180-pound man depending on the speed of swimming. If it is too crowded, just tread water in place. Fourteen minutes still burns 200 calories.
If you can get a hold of a swim noodle from the activities center, you can expand the kind of exercises you can do in the water. For example, wrap it under your arms and around your back. Lay back a little and move your legs like you were pedaling a recumbent bike. Or put it between your legs and twist side to side. Another option is to pedal like you would a bike.
If they have a water aerobics class, they probably have foam dumbbells you can use. Holding your arms out to your sides, bring them down and touch the sides of your thighs. Or hold the dumbbells in front of you vertically and move your arms as far back as you can and then forward to the starting position. One more; hold the dumbbells horizontally in front of you and push them straight down by straightening your elbows. Three sets of 15 repetitions of each exercise will have your arms burning, if you are not used to doing it.
Exercising in water is one of the more enjoyable ways of getting in a workout. And because the water is usually cooler than the air, you don’t get hot and sweaty while working out. Because it is low-impact, it is easy on the joints compared to land-based exercising. It is a great way to work out!
How Sightseeing on Foot Helps You Stay Fit on Vacation
Walking is one of the best forms of exercise and one of the best ways to get around when on vacation. Not only do you get to see places you wouldn’t otherwise see if you took public transportation or part of a group in a van, but you’ll burn a whole a lot more calories (to offset the calories in those drinks with the little umbrellas in them). And you just never know where walking will take you; you might see something that requires further exploring thus increasing your number of steps. For your safety, just always be aware of your surroundings and never walk alone in unfamiliar areas.
To know just how many steps you are getting, and if you are close to your daily step goal or not, wear a pedometer, or one of the newer accelerometers, from the time you get up until you go to bed. Many people establish a goal of 10,000 steps per day. While this number may seem daunting at first, it is not that hard to attain if you count each step you take all day long.
If your room or places you visit are above ground floor, take the stairs instead of the elevator or escalator. The steps all count and it uses different muscles than walking on flat surfaces.
One great form of walking is on the beach, if you are close to one. Regardless if you are walking in soft or wet sand, it will kick your butt! If the beach is clean and free of debris, consider walking barefoot. It uses different muscles than walking wearing footwear.
Along that same line, trail walking (in footwear) also uses different muscles because of the unevenness of the trail and having to step over or around rocks and boulders. Be sure you have ankle support, like high-top shoes or hiking boots so that you don’t sprain an ankle.
If you do have to take public transportation, get off a stop or two from the stop closest to your venue and walk in the rest of the way. Same on the return trip.
Walking while on vacation doesn’t seem like fitness training at all. With all the new sights and sounds encountered while exploring on foot, you most likely won’t realize just how many steps you are getting until you look at your step counter.
While you may eat and drink more than normal while on vacation, walking is a good way to burn calories and keep weight gain at bay.
5 Beach Exercises You Can Do on Vacation
A beach vacation is one of the best ways to take a break from the hustle and bustle of everyday life. And what better way to rejuvenate than basking under the sun on a picturesque shore? If exercising is one of the important activities in your daily schedule, the only downside to spending a few quiet days in a remote beach town is the distance it puts between you and the gym or fitness training sessions.
Most scenic resorts lack state of the art training facilities and those that offer gym services as an extra surcharge that will only increase your travel expenditure. If you’re going to stay fit away from your gym while on vacation, then this calls for a little improvising. The truth is you don’t need access to a fully stocked weight room, treadmill or other gym equipment to engage in your regular workouts while on a beach vacation. This post will list 5 beach exercises you can do on vacation to avoid breaking your fitness regimen.
Start with a Warm Up
Every workout must always begin with a warm up session. This prepares the body for action and prevents injury. There are different ways to warm up depending on the goal of your workout. Classic warm up moves include lunges, toe touches, cross arm stretches, jumping jacks and high knees. A good warm up should help the joints to loosen up, get your heart pumping and stretch the muscles.
Compound movements like the squat are very beneficial because they engage more than one muscle group. A simple standard squat will work the muscles that make up your calves as well as the hamstrings, glutes and quadriceps. All you need to do is get in a standing position with feet shoulder width apart then squat down and finally stand upright again to complete one repetition. Aim for at least five sets of 15-20 reps and take 20 second breaks in between segments.
Burpees offer a perfect transition from squats. They will work your arms, chest abs, and the same muscles that squats do, thus offering a full body workout.
You will begin this routine in a standing position with your feet shoulder width apart. Next, squat down and get into a push-up position by placing your hands on the floor and kicking the feet back. Perform one pushup then kick the feet back to the squatting position. Finally, stand up and jump into the air while clapping your arms overhead. Repeat this compound movement several times. Start with at least 5 burpees in a row and work your way up to 15 reps in future sets.
3) Push Ups
Pushups are another fantastic body weight exercise you can do right on the beach without the need for any special equipment. Place a towel on the ground to keep the sand off your hands. For a good workout, attempt to complete 5 sets of 10 push up each with 30 seconds of rest in between sets.
4) Crunches/Sit Ups
You will definitely get sand in your hair and on the back when doing crunches or sit-ups at the beach. On the plus side, these workouts will keep you from packing on unwanted belly fat while indulging in all kinds of exotic seafood during your beach vacation.
The kinds of exercises you can perform on a beach are not just limited to body-weight routines for strength training. If you want to stay aerobically fit, why not do several 30-40meter sprints along the shore?
There you have it: five simple beach exercises you can do on a vacation without the need for any equipment. If the workouts mentioned above are part of your everyday fitness routine, consider breaking away from the norm by trying your hand in any available beach sport. From beach soccer and volleyball, to scuba diving, surfing, kite boarding and water skiing, there are a ton of adventurous beach sports that can keep you physically active throughout the vacation.