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Making the Most of Your Hotel Room.

by Sharon Gayle August 30, 2010

A Little Imagination!

You don't mind traveling for business, though it can be draining; however, like most of us, you do mind when it interferes with your ability to work out. On those occasions when you're in your hotel room and wishing that you had access to a gym, fret not! Though your hotel might be lacking a few essential amenities, with a a little imagination you can make your room and the hotel grounds work for you.

There are a myriad of ways that you can put this small space to good use.  Below are a few tips to get you started.

  1. Be realistic. Keep It Simple!  Due to the change in venue, you probably won't be able to fit in your normal daily/weekly workouts and that's okay.  Expect them to be shorter at about 50-60%; however, if you can do more, please do.  To make up for the shorter time-frame, stick to the basics but crank-up the intensity for a change of pace. 
  2. Get Creative. Sofas, chairs, suitcases, the bed, and even an ironing board can all be used as equipment. Think outside the box and you’ll find you have unlimited options.                   
  3. Jogging (in place if necessary). However, if your work schedule permits, walking and running are great ways to explore the city.  If you like to run, consider getting the details on the surrounding areas so that you can plan accordingly and be prepared when you get there.
  4. Use the halls. Speed-walk up and down the hotel halls (ignore the stares of other guests); and for intensity, run up a flight of stairs and back down between hallway laps.
  5. Get wet. Try a pool workout or swim laps.
  6. Skip rope.  Most hotels are built solid and soundproof; so use a jump rope in your hotel room; the hotel's fitness room, or if you need air, at the edge of the parking area.  Be safe! Do this in the day time and where you are visible! 
  7. Do jumping jacks. Try a few sets right in your room in between jumping rope! :-}
  8. March in place. When marching, bring your knees high and pump your arms to increase calorie expenditure.
  9. Aerobics Video. Bring an exercise video or DVD from home, or see what the hotel cable has free.  Do your best to keep up with the routine with good form.
  10. Use resistance bands (tubing). These bands offer weight-like resistance of varying intensities when you pull on them. You can use resistance tubing in your travel workout to build strength in nearly any muscle group.  The bands take up very little space, yet they can provide you with an entire upper and lower body workout routine.
  11. Use your own body weight. Try push-ups or dips using the edge of a chair with feet safely planted on the ground, abdominal crunches, free-form squats, etc. For those of you who simply must go hard-core with pull-ups, chin-ups, etc. you can purchase a compact portable chin-up/pull-up bar.  Made to attach to a door-frame or positioned within the doorway; they are lightweight, extremely durable, and quite inexpensive.
  12. Test it.  If you are serious about your workouts, you might want to test out a routine in you home prior to traveling.   This will help you to prevent any frustration that might occur, which could lead to your skipping the workout altogether.
  13. Prepare snacks.  Pack some healthy snacks for lengthy car travel so that you don’ have to eat at the fast food restaurants and convenience shops along the way.


Stick to Your Routine!

Whatever time you normally work out, try to exercise at the same time when you travel. Maintaining your normal routine will help to keep you committed to getting it done in addition to reducing the stress of business travel in general.

If jet lag or extreme schedule changes leave you exhausted, don’t beat yourself up.  A day or two off will not hurt you. Allow your body to adjust, and get back to the business of working out as soon as you are able.

Travel Workout Essentials: 

  • Athletic Shoes
  • Exercise Clothing
  • Swimsuit
  • Jump Rope
  • Resistance Tubing
  • Tennis Racket
  • Music and headphones
  • Exercise Video of DVD
  • Weightlifting Gloves
  • Water Bottle

On a positive note! At least during your hotel room workouts, you won’t have any wait-time for machines.  You’ll be focused and move smoothly through your routine! ~SG.

For a personalized Travel Workout Plan that meets your individual needs, call me at: 212.947-7111 x290 to sign-up for one of my affordable workout programs.