Healthy Travel: Fitness Program For The Healthy Traveler

You want to stay healthy while you travel with an exercise routine that is fun, simple, challenging, & effective...... you are a Fit Traveler! Here are 3 exercise routines to help you stay in shape and burn calories while you are on the road.

Exercise while traveling presents it's challenges with new gyms & equipment, no gym, and limited time. With fitness on the road I have designed 3 exercise plans that help you burn a lot of calories, work in the gym/outside/in a hotel room, & are full of effective exercises that optimize your time.

Monitoring your heart rate while you workout can help you keep the workout more of a fun challenge while burning more calories at the same time. When you do each exercise your target heart rate should be 85% of your maximum heart rate. Your Maximum heart rate is 220 minus your age. If you are 30 years old: 220 - 30 = 190 beats per minute. Your Target heart rate of 85% of your 190 Maximum Heart Rate is 161 beats per minute. You can measure your heart rate after an exercise by taking your pulse for 10 seconds and multiplying by 6.

If you travel a lot you may want to consider investing in a heart rate monitor or a wrist heart rate monitor. These are great because they act like a little personal trainer. They remind you to keep your workout intense and they keep you reaching to your 85% target heart rate goal for the entire workout.

Exercise Program
Preform each exercise for 30 seconds & rest for 15 seconds between each exercise. Do the routine 5 times through for a 20 minute workout. For these workouts I'm your online personal trainer with links to videos of me demonstrating how to do some of the exercises. Have Fun with your Fitness....Go Fit Traveler!

Healthy Travel Exercise Program Number 1:
1. Squats
2. Push Ups
3. Jumping Jacks
4. Alternating Lunges
5. High Knees in Place


Healthy Travel Exercise Program Number 2:
1. Full Sit up
2. Glute Kick in Place (heels to booty)
3. Lunge Jumps
4. Tricep Dips
5. Squat Jumps

Healthy Travel Exercise Program Number 3 with Equipment:
1. Overhead Press
2. Alternating Step Ups
3. Bicep Curl
4. Jump Rope
5. Chest Press


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Get In Shape & Lose Fat Fast With High Intensity Interval Training!

Bring some Intensity to your Training!!! High Intensity Interval Training, or HIIT, is one of the best ways to lose weight & get in shape! It's also a great way to increase speed & endurance. When you think of HIIT, think the opposite of keeping the same pace all workout long. High Intensity Interval Training is typically a 2:1 ratio of work to recovery periods. For example sprint for 20 seconds and recover for 10 seconds. You can do HIIT with cardio exercises, resistance exercises, or by combining both.


HIIT works because it burns a large amount of calories during exercise & up to 24 hours after exercise. The after workout calorie burn is due to EPOC, excess post oxygen consumption, which helps to increase your resting metabolic rate for up to 24 hours after training. Research has also shown HIIT to burn fat 50% more effectively than low intensity endurance training. HIIT should be called weight loss interval training because it is one of the fastest ways to fat loss. In comparison to low intensity training you are going to burn more calories in less time & burn fat more effectively.

HIIT has also been shown to improve athletic performance by increasing speed & endurance. If you are in a sport where you are trying to increase your pace this is the way to accomplish that goal. The intense start & stop methods (similar to training in a sport) in addition to to the EPOC all add to the increase in maximal oxygen consumption or VO2Max. Training a lot of clients involved in sports like biking & running, time and time again they are constantly telling me how in just a few workouts they are already shedding time off their pace & doing so with less effort...Lighter, Faster, Stronger! When describe Sweat's Boot Camps & Personal Training I constantly refer to it as training like an athlete, and this is exactly what I mean....High Intensity followed by Short Recovery Periods.

HIIT is what I call effective workout time. You are going to get similar results in less time than your endurance training or as I like to call it "same pace training". Studies have shown similar biochemical muscular changes from 2.5 of HIIT to 10.5 hours of endurance training. Similar results in 1/4 the time, that's rapid progress for health and fitness. Talk about getting in shape fast!

Cardio Exercise Plans for HIIT Training

Frequency of Training
For Fat Loss I recommend HIIT training 3-5 days a week!

Challenging Pace
When I say challenging I mean you are getting out of breath and counting down the time till the 2 minutes is over. You have to push yourself to make it the full 2 minutes. Your target heart rate should be 85% of your maximum heart rate, Low intensity is below 65%. You should start to feel breathless toward the end of the two minutes & You should definitely feel out of your comfort zone.

Recovery Pace
During that minute focus on catching your breath and recovering. Taking deep breaths in through your nose and slowly breathing out of your mouth is a great way to quickly recover your breathing and drop your heart rate quickly.

Treadmill
Warm-up: 5 minutes

Set the treadmill up to a pace that is challenging for 2 minutes. After the 2 minutes take the treadmill down to a recovery speed for 1 minute.

repeat for 20 minutes

Biking
Warm-up: 5 minutes

Take the resistance up on your bike and lift out of the seat for 2 minutes. I would take the resistance so that you can maintain a sprinting pace. Don't set the resistance to climbing a steep hill the goal is heart rate up, not wear your legs out. After 2 minutes take the resistance down & sit back in the seat for 1 minute.

Duration: repeat for 20 minutes

Running Outside
Warm Up: 5 minutes

Run for 2 minutes at a challenging pace & then walk for 1 minute to recover.

Duration: repeat for 20 minutes.


Learn More about HIIT Training & The Fat Burning Zone!


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Low Calorie Meals: Tilapia Recipe

I typically eat 5 small meals a day to keep my metabolism burning, my muscle tone, my skinny jeans fitting, & because I like to eat a lot. Meal number 4 is typically a dinner meal where I like to combine carbs and protein to give me the energy and nutrients that I need to get me through the rest of the evening.

A healthy weight loss plan includes eating frequently, not skipping meals, and cooking. You don't have to be a chef in the kitchen, but learning how to take some basic foods and finding ways to create a healthy variety of quick recipes is essential for a healthy weight loss program that becomes a healthy lifestyle.

A great low calorie meal is white fish and vegetables. Tilapia is a great white fish, it's high in protein, low in calories, and it's fast to cook. In the evening healthy food fast is essential!!! White fish takes 15 minutes to cook with little cooking talents needed. During the day I have had a lot of grain carbs so a fiberous carb like vegetables are a great pairing for fish. You can save yourself even more time by purchasing microwavable steamed veggies that already have added flavor. Typically there is a few servings in the bag so you already have vegetables ready for the next few nights.Enjoy this healthy meal option that will keep you weight loss program on track!!!!

Low Calorie Meals: Tilapia with Vegetables


Ingredients:
1. Tilapia
2. 1 Can of Seasoned Diced Tomatoes
3. Diced Garlic
4. Spray Olive Oil
5. SteamFresh Vegtables in a Bag

Cooking Instructions:
1. Preheat Oven to 450
1. Place tin foil on a cooking sheet & spray with olive oil
2. Place Tilapia on tin foil
3. To your discretion place seasoned diced tomatoes, garlic, & Rosemary over Tilapia
4. Wrap the foil so fish is covered & place in oven for 15 minutes
5. Add steamed vegetables and enjoy


Your Online Personal Trainer...More Fitness & Healthy Food Ideas!

Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Indoor Urban Boot Camp & Personal Training. More Information or Contact