Have you ever encountered this situation?
You’re traveling and once you get to your hotel you realize that the hotel gym kind of sucks.
You’re staying at an Air B&B and you don’t have a gym available.
In either situation you decide that bodyweight workouts aren’t worth it, so you forgo exercising and choose to hit the gym hard once you get back to your routine.
Somewhere along the line bodyweight and resistance band workouts got a bad rep. It’s commonly assumed that both forms of exercise in addition to only having a short period of time to exercise is completely worthless.
Let me tell you that this simply isn’t true.
So today I wanted to talk a bit in regards to myths surrounding exercising while traveling. Let’s get started…
You don’t see results with hotel room workouts aka bodyweight/resistance band workouts.
Don’t knock it until you try it…Bodyweight and resistance band workouts have been saving the day for frequent travelers for years! As we’ll discuss shortly in #2, the intensity of your workout is more likely to determine the quality of your workout rather than the duration of your workout.
We can definitely have a quality workout using only bodyweight exercises. Bodyweight exercises can actually be extremely challenging if done correctly. You can adjust workouts to fit your fitness levels by adjusting the speed of each exercise…hint – slower is usually harder…the number of reps, or taking shorter breaks. You can also increase the difficulty by incorporating exercises such as mountain climbers or burpees.
Next, resistance bands are the next best thing to workout with if dumbbells aren’t available. Resistance bands maintain resistance throughout the entire exercise, and utilize both the concentric and eccentric part of the exercise, allowing you to perform any exercise normally using dumbbells or machines with a band. Plus resistance bands allow you to move more freely and achieve a greater range of motion than free weights. All-in-all, this creates a great tool for working out at home or on the go.
To see results you need to workout for an hour or longer.
This is simply not true. The effectiveness of a workout can many times be determined by its intensity. For example, the most exhausting and effective workout I have ever had last only 15 minutes. Yep, that’s right, 15 minutes! I could barely lift my arm to eat my protein bar when the trainer was done with me much less drive home. And, let me tell you, I definitely felt that workout in the morning!
If you gave me the option to do an intense 15 minute workout or a leisurely hour workout, I’ll pick the intense 15 minute workout every time. Not only have I completed my workout faster, but I have also turned my body into a fat burning machine….more on this in #3.
Studies even show that working out for two hours or longer can cause the body to release stress hormones such as cortisol which causes the body to store fat instead of burning fat. Lastly, a study published in the American Journal of Physiology not too long ago showed that “30 minutes of daily training provides an equally effective loss of weight and body mass as does a 60-minute workout“.
3) I’ll just workout really hard before and after my trip to make up for lost time
Creating healthy habits which includes working out on a regular basis is always a good idea! However, using exercise as a means to punish yourself for not exercising, or as a way to justify not exercising and eating poorly for a week creates a negative relationship surrounding exercise.
Plus the best way to counteract a high calorie meal is with intense exercise. Take high-intensity interval training (HIIT) for example. HIIT alternates intense anaerobic exercise with less intense periods of recovery. The result is a fat crushing workout plus a longer afterburn, or the number of calories burned once a workout is complete.
Studies show that afterburn is the greatest during the hour following intense exercise but is know to stick around from anywhere between 10-72 hours depending on the intensity and duration of your workout, your gender, type of exercise, and training status.
Now, don’t get me wrong, afterburn is not the end all be all of weight loss – it’s estimated to burn around an extra 200-400 calories per 3-5 HIIT workouts per week, but this can go a long way towards burning off that burger and fries you downed a few hours after the workout.
There we go, I hope breaking down these myths a bit helps motivate you to get moving, even in the slightest, while on the road!
Until next time,
P.S. Do you want to look good and feel great while traveling?? If so download my free packing guide for fitness success on the road!
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- how to pack
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Photo credit: resistance bands
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