If you’re lucky enough to have a sunny holiday on the horizon, with all that sightseeing and cocktail-sipping it’s not always easy to stick to your usual fitness regime. Whether you’re off on a city escape, beach holiday or heading to the countryside, don’t let your hard work go to waste. Here are 10 ways you can workout while on holiday.
1. Mix it up
While you might be used to your usual gym and running routine at home, going away is a great opportunity to mix it up and try new workouts, from on-the-go videos to local classes and activities.
2. Pack light
The thought of packing all your training kit can be a little daunting, especially when you’re worried about weight limit.
Pack just one outfit and an extra top. You can re-wear your kit while you’re there and if needed you can always use your shampoo to give your kit a bit of a wash and refresh. If you’re staying in a hotel, they may even do your laundry for you!
If luggage weight really is a problem for you, wear your trainers on the flight – they’re usually your heaviest pair of shoes and you can always change as soon as you get there.
Even if your hotel doesn’t have a gym, ask if they have a yoga mat you can borrow or they might even have some equipment to hire, such as bikes or paddle boards for you to try!
3. Be equipment savvy
With limited space and weight, dumbbells are obviously out the question, but if you’re looking to include some strength training as well as cardio, take some light equipment with you.
A skipping rope weighs very little and doesn’t take up too much space (try packing it inside a shoe!), but skipping will help improve your fitness, flexibility, endurance, stamina and coordination.
Resistance bands are also an easy and effective way to keep full-body conditioning by doing a variety of strength exercises and stretching. Different coloured bands will offer different resistance, so be sure to try before you buy.
4. Stay active
Ditch the bus or car and plan your sightseeing tour by foot or bike. You’ll get to see all the great sights while getting in a good workout, too.
5. Use nature
Really embrace your surroundings. If you’re on a beach holiday, look to the water for your workout, trying surfing, stand-up paddle boarding, snorkelling or windsurfing. If you’re in the countryside or even a city, look at hiking, biking or running trails, or even horse riding or climbing adventures.
You’ll get a great understanding of the place and even get to workout some muscle groups you don’t usually train, for a great all-over workout.
6. Take advantage of your accommodation
Whether you’re staying in a hotel or an apartment, there could be facilities available to use, such as a swimming pool or gym.
If your place has a pool, pack your swimming goggles and bathing suit, and get in a few laps in the morning or evening. Working with low-resistance swimming is great for improving fitness, working all your muscles, especially your core. Just 30 minutes of front crawl can burn around 250 calories.
7. Work your core
Add some core work and stretching, to get an integrated workout, prevent injury and make the most of your time away.
8. Track your progress
Despite spending all day walking or biking, you might feel like you’re not getting a good workout when you actually are. Keep track of your activity with a fitness tracker or app and you’ll be surprised by how hard you’re working.
9. Save workouts
Holidays are a great time to test out those ‘at-home’ workout videos you always see. Mostly bodyweight focused, these workouts are usually between five and 30 minutes long and easy to do anywhere. Download a few onto your phone, tablet or computer, or save articles with instructions.
10. Go active
If the thought of leaving your training plan at home is just too much, why not try a sports holiday? With holidays like Club La Santa offering over 30 different sports and free group instruction throughout your stay, you can choose to do as much or as little as you like! For runners, there’s a 400m running track as well as loads of local trails all round the resort.
Oh, and one more thing – don’t forget to spend a little time relaxing. You are on holiday, after all!
(Running Bug Jul 2017)