Stretch band exercises easy to take on the road
Most of us don’t think about how much of our exercise program we could do while we’re traveling, but we should.
Programs that are tied to specific equipment and/ or conditions work well for the normal daily grind, but they are difficult to take on the road.
The value of workout “portability” really depends on one’s lifestyle. If business travel or vacations don’t come up all that often, maybe your exercise gear doesn’t need to fit inside a suitcase. But odds are that even at home, situations will arise that upend your routine: the fitness center hangs a “broken” sign on your favorite machine; somebody camps on there and won’t get off; the free weights go for a stroll …
But also, a lot of people do travel. The U.S. Travel Association estimates that Americans took 2.3 billion individual trips (business and leisure combined) in 2017. With a population of a bit more than 325 million people, that is equivalent to seven trips per person annually.
If we assume that each of us will take a minimum of seven trips, that’s seven opportunities for the workout to fall off the wagon — unless we plan a more versatile wagon.
There are ways to increase program portability without sacrificing workout quality. With a lot of thought, you can even “travel proof” an exercise program. But here are some easy ways that don’t require a complete revamp.
First, find a “backup” cardiovascular activity.
Many of us enjoy the commercial-grade elliptical machines or treadmills, only to be frustrated when our hotel provides fitness equipment that was state of the art in the late ’70s. Instead of allowing the inconvenience to derail you, plan an outdoor walk/jog route before you go.
Maybe it will be a tour of the interstate hotel parking lots, but maybe it will be a great way to explore the area and get in a workout, too, without being stuffed into the glorified closet that’s the hotel “gym.”
The second key is to condense all your strength activities into a 15- to 20-minute routine that can be done with a stretch band and body weight.
Exercises such as pushups, stretch band rows and lunges can provide a fantastic workout without a room full of equipment. If the program is already built and you feel comfortable doing the band exercises, all you’ll need is your handy-dandy stretch band to keep it rocking on the road.
The last, and possibly the most important tip for creating program portability is to do your research.
Many of the big hotel chains have embraced the need to provide guests top-quality, commercial-grade fitness equipment. In fact, most of them provide 24-hour access to their gyms. If such choices are available and everything else is equal, choose the hotel with the better fitness center. You’ll be more likely to use it.
This week’s exercise features the stretch band, as this piece of equipment can be a savior for those staying in properties without a decent fitness center. The stretch band Core Rotation challenges the obliques, arms, and upper back with one simple movement.
1. Select a stretch band that has a handle on each end. Anchor the middle of the band around a fixed point, such as a door hinge.
2. Stand in front of the anchor and hold one handle with each hand. Step back 3 or 4 feet from the anchor with your arms extended in front of you. The stretch band should not have any slack in it at this stage.
3. Ensure your palms are facing as your arms are extended.
4. Pull the handles toward you, just as you would in a seated row. Hold it.
5. Hold this isometric contraction with your upper back muscles and rotate your right shoulder back and the left shoulder forward.
6. Continue rotating for a foot or so, then rotate back to center.
7. Rotate the same amount to your left.
8. Continue this for six to eight “twists,” two or three sets.
The bathroom door of a hotel room makes a perfect anchoring spot, and these twists are easy to knock out before bed or early in the morning.
Remember, exercise program success is not always about the quantity but about maintaining your momentum for the long term. Enjoy!