6 On-The-Go Workouts Are Perfect For Your Overall Health And Fitness
Staying fit when travelling doesn’t need to be an impossible feat! These popular bodyweight workouts like plank jacks, walking lunges, and barbell squats can help keep your fitness streak alive even while away from home.
Start by rolling out your mat, gathering water and quick-digesting carbohydrates such as glucose to give yourself the energy to power through these moves.
1. Total Body Workout
One of the most widely utilized training splits is known as body part split, which concentrates on one muscle group at a time (such as biceps or quads) each session, providing sufficient focus and attention for growth of that group.
However, for most individuals a full-body workout will yield the greatest gains in terms of overall strength and endurance. These sessions typically incorporate compound movements such as bench presses, squats and push-ups.
These moves engage multiple muscles at once, which helps save time in the gym and combat boredom while simultaneously increasing cardiovascular endurance. Plus, this workout can be completed from home or even your hotel room, providing you with another effective workout should life get in your way of regular gym visits.
2. Flexibility Workout
Most people devote a great deal of energy and attention to cardio and strength training, but often neglect flexibility training. “Flexibility is an integral component of fitness routine,” according to Austin Martinez, Director of Education for StretchLab a wellness company providing assisted stretch sessions nationwide.
Some individuals naturally possess greater flexibility; however, an insufficient stretch regimen can cause muscles to tighten up, leading to soreness and pain after even an intense workout. Integrating regular flexibility exercises into your fitness regime is one way of combatting this by loosening muscles and joints, according to D’Amico.
One of the easiest ways to increase flexibility is simply sitting up straighter. “Moving with bad posture causes shoulders to round forward, placing strain on neck and back,” Barrett notes. If this sounds familiar to you, try these stretches for better posture:
3. Cardio Workout
Cardio, or aerobic exercise, is an integral component of any healthy workout regime. Cardio helps your heart, lungs, and circulatory system stay functioning at their best; studies even indicate it may extend lifespan! Plus, not only can it burn calories – cardio’s release of endorphins gives your mental health a huge boost!
Cardio refers to any activity that increases your heart and breathing rates, from lifting barbells at the gym to taking a leisurely walk between work and home or taking part in steady state exercises that maintain low to moderate intensity for extended periods of time – such as running.
While the Internet may seem to offer numerous opinions on what constitutes the best cardio workouts, in truth it all boils down to personal preference. What matters is finding something you enjoy doing regularly – and sticking with it!
4. Core Workout
Anyone interested in fitness may have heard the term “core strength.” Unfortunately, however, many don’t know exactly how core muscles work or how best to train them.
Your core is made up of muscles that surround your midsection, such as pelvic floor muscles, abdominal and hip flexors and internal and external obliques. These include the rectus abdominis (which runs along your front), transverse abdominals and erector spinae muscles in your lower back as well as internal and external obliques.
Strong core muscles provide essential support to your spine, improve posture and lower risk for back pain. Furthermore, having strong cores increases workout effectiveness by providing stability during workouts.
Understanding your deep core muscles takes time and practice, which is why exercises that require slow movements such as plank and bird dog should be included as part of a balanced workout routine. Both of these movements work to build up abdominal, back, and side muscles as well as bring your shoulders directly over your hands.
5. Barre Workout
Sanders notes that barre workouts typically utilize very small movements with multiple repetitions to fatigue muscles, adding that equipment such as free weights, resistance bands and exercise balls may also help.
Barre exercises focus on strengthening core and leg muscles to increase balance and posture, helping prevent back pain as well as shoulder/neck tension that many suffer from due to poor work-place posture.
Barre is one of the best workouts for relieving stress. Michielon notes its unique focus on small muscle movements makes it one of the best ways to focus on clearing away clutter in your mind while remaining fully engaged; she notes it may even have similar meditative qualities as yoga or HIIT workouts.
Driessea recommends taking one or more barre classes – both physical and virtual – to assess if it would fit into your fitness routine, starting slowly so as not to overexert yourself.
6. Bodyweight Workout
Bodyweight exercises involve movements that utilize one’s own weight as resistance, creating resistance in order to improve strength, balance, flexibility and endurance. Bodyweight exercises can be done anywhere – without needing gym memberships or expensive tools or equipment.
Push-ups are highly adaptable and easily modified for every fitness level, from kneeling push-ups to handstand variations – so people can build strength over time while preventing injuries or overtraining.
Bodyweight exercises can also be used to perform high intensity interval training (HIIT), which has the power to jumpstart metabolism post exercise and burn calories quickly – perfect for anyone trying to lose or maintain healthy weight loss or maintain it! They also enhance heart health, prevent and treat diabetes, strengthen bones and joints, reduce inflammation and enhance mood – no wonder so many choose bodyweight training as part of their workout regime! With all its many advantages it’s no wonder so many choose bodyweight training in their workout regimes!