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Stay in Shape on the Road with These Resistance Band Workouts

Stay in Shape on the Road with These Resistance Band Workouts

Do you worry about how to stay in shape when you travel? Going out of town can be a great way to relax, break up your routine, and give you a fresh perspective. When it comes to fitness and weight maintenance, however, the list of benefits stops. Whether you’re trying to lose fat or gain muscle, traveling can halt or even hurt your progress because your daily routine is thrown off, you’re constantly busy, you may not have access to a gym, and you eat out more.

There’s good news, though!  With a little planning and creativity, you can stay in shape while you travel, or even improve your fitness level. Use these travel hacks to stay healthy and return even better than you left!

1. Carry Your Gym With You

If you’re staying with family, friends, or at an Airbnb, you may not have a gym nearby. Even if your hotel has a gym, there’s a good chance it’s nothing more than three old treadmills, a bike, and a rickety multipurpose machine that appears to be from the 80s.

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Rather than get stuck with whatever you can find, pack a portable resistance-training workout in your suitcase. Three of the best items to include for both men and women are a set of resistance bands with door anchor and ankle strap attachments, loop bands, and a jump rope. It’s also a good idea to take a flat band, which is ideal for warm-ups and post-workout stretching. All of these are compact and lightweight so they’ll easily fit in your luggage, and will equip you to do both strength-training and cardio in your hotel room or outdoors.

    2. Rely on Resistance Bands

    Resistance bands offer a unique benefit from free weights because they create tension throughout the entire movement, requiring more control during an exercise. By forcing the muscles to constantly work, this form of resistance will increase the muscle fiber recruitment for better results. They also allow you to work from more angles, which gives you greater variety with less equipment, and aids in increased mobility and flexibility.

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    Using a door anchor with resistance bands adds multiple exercise options to hit your full body, and an ankle strap will make leg and glute workouts much simpler. Loops bands will allow you to do a greater variation of lower body exercises with more effectiveness than bodyweight alone. These are great for activating the glute (butt) muscles as well. And by activating them before heavier leg exercises like squats and lunges, you’ll see better results because you’ll be using the correct muscles to perform the exercise, not relying on stronger muscles like quads and hamstrings to take over.

    Even if you’re an experienced gym rat, when you switch to bands during vacation, you’ll stimulate your muscles in new ways, which is a helpful trick for busting plateaus!

    Make sure to take a set of 2-4 bands, because you’ll need different levels of resistance for different muscle groups. See below for sample workouts you can use on your trip!

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    3. Do High Intensity Cardio

    Whether your travel is for work or vacation, you’ll have time constraints and higher priorities than working out (Mai Tais on the beach, anyone?!). So keep your cardio short but effective. A great way to do this is high intensity interval training (HIIT) or Tabata. The method behind both types of exercise is to perform the moves with all-out effort for a short period of time, followed by a short period of rest. For Tabata, this looks like 20 seconds on, 10 seconds off for 8 rounds. For HIIT, there is more flexibility, but may be something like 30 seconds on, 1 minute off. The key to both methods is to work as hard as you can during the work period (we’re talking sprint, not jog), then rest completely to let your heart rate drop back down.

    The benefit of both is that all you really need is your bodyweight. You can also do this on any cardio equipment. You’ll likely burn as many calories as you would during  longer duration, steady-state cardio, plus you’ll use more muscle, which torches additional calories post-workout.

    Example HIIT:

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    • Jump rope, sprint, or run stairs – 30 seconds
    • Rest – 1 minute
    • Repeat for a total of 15-20 minutes

    Example Tabata:

    • Mountain climbers – 20 seconds (rest 10 seconds)
    • Jump rope – 20 seconds (rest  10 seconds)
    • Squat jumps – 20 seconds (rest 10 seconds)
    • Burpees – 20 seconds (rest 10 seconds)

    (Repeat 8 times)

    Sample Workouts

    Start with the following warm up, then complete 3-4 sets of each exercise, either in a circuit or one at time (if one at a time, rest 30 seconds between each set).

    Warm-Up (using a flat therapy band, perform 15-20 reps of each)

    • Pass throughs
    • Bent over rows
    • Pull-aparts
    • Squats (standing on band, holding ends in each hand by shoulders)
    • Jumping jacks

    Upper Body Resistance Band Workout

    • Plank – 1 minute (no band needed)
    • Back row (anchor in door) –15-20 reps
    • Resisted push-ups (with flat band)– 10-15 reps
    • Mountain climbers (no band needed)
    • Bicep curl – 15-20 reps
    • Shoulder press – 12-15 reps
    • Triceps Extensions – 15-20 reps

    Lower Body Resistance Band Workout

    • Lateral walks (place loop band around lower thighs) – 15 each direction
    • Glute bridge (place loop band around lower thighs) – 20 reps
    • Squats (holding band in hands at shoulders )– 15-20 reps
    • Jump rope – 1 minute
    • Stationary lunges (holding band in hands at shoulders) – 10-12 each leg
    • Glute kickback (using ankle cuff and door anchor) – 15 reps each leg
    • Leg extensions (using ankle cuff and door anchor) – 15 reps each leg
    • Jump rope – 1 minute

    Full-Body

    • Plank – 1 minute
    • Core rotations (anchor in door) – 12 reps each side
    • Fire hydrants (with loop band around lower thighs) – 12 each leg
    • Squat with bicep curl – 15 reps
    • Bent-over row – 15-20 reps
    • Jump rope – 1 minute
    • Lunge with shoulder press – 10 reps each side
    • Burpees – 10 reps

    Be sure to stretch at the end using a flat band, including hamstrings, quadriceps, glutes, chest, back and shoulders.

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    Last Updated on August 15, 2018

    7 Amazing Things That Will Happen When You Do Plank Every Day

    7 Amazing Things That Will Happen When You Do Plank Every Day

    Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

    Video Summary

    Why is it important to train up our core strength?

    There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

    This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

    Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

    In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

    One Exercise, multiple benefits

    There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

    By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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    When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

    Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

    In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

    What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

    What will happen when you start doing planks every day

      1. You’ll improve core definition and performance: 

      Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

      • Transverse abdominis: increased ability to lift heavier weights.
      • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
      • Oblique muscles: improved capacity for stable side-bending and waist-twisting
      • Glutes: a supported back and a strong, shapely booty.

      2. You’ll decrease your risk of injury in the back and spinal column

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        Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

        Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

        3. You’ll experience an increased boost to your overall metabolism

          Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

          4. You’ll significantly improve your posture

            Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

            A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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            A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

            On top of everything, someone with good posture looks better, healthier, and more confident.

            5. You’ll improve overall balance

              Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

              6. You’ll become more flexible than ever before

                Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                7. You’ll witness mental benefits

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                  Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                  How to hold a plank position

                  1. Get into pushup position on the floor.
                  2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                  3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                  4. Your head is relaxed and you should be looking at the floor.
                  5. Hold the position for as long as you can.
                  6. Remember to breathe. Inhale and exhale slowly and steadily.
                  7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                  Watch the video if you have any doubt!

                  Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                    How to improve your plank time gradually

                    1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                    2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                    3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                    Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                    Who Should Be Cautious Doing The Plank?

                    You need to be cautious doing Planking exercises if any of these risks apply to you:

                    • Prolapse
                    • After prolapse surgery
                    • Pelvic pain conditions
                    • Weak or poorly functioning pelvic floor muscles
                    • Previous childbirth
                    • Overweight

                    Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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