Search

Home > The FITSPRO Podcast > 072 | Working Out Around The World – The Truth
Podcast: The FITSPRO Podcast
Episode:

072 | Working Out Around The World – The Truth
Category: Health
Duration: 00:00:00
Publish Date: 2020-05-21 17:00:00
Description: THE INS AND OUTS OF EXERCISE AND TRAVEL. I wanted to talk about this topic because it’s been a huge portion of the last two years of my life. And that is working out while traveling. Like, what does that reality look like. What I’ve experienced and some of the ways I go about moving while traveling the world. First off - nothing will be as good as having consistent structure with a purposeful program. This is why I lose strength and muscle mass while traveling EVERY TIME. So let’s dive into what working out while traveling the world looks like. Cardio becomes more prominent for sure. Why? Because it’s easy and it can be done literally anywhere. The point for moving oftentimes is simply to get our heart rates up. So we run stairs in our building - 4 times from bottom to top, recover on the way down. We go on runs - this was huge for us in Rio De Janeiro because they had an awesome beach front on Copacabana. The weather was great and the scenery wasn’t bad either. In colder places we will do jumping jacks or burpees. Simple intervals - 1 minute on, rest on heart rate. Or we can do tempo like 15 seconds on, 45 seconds rest. That works really well for more intense work like jump squats. That’s all way more cardio than I would choose to do at home. But man it just feels good to sweat and move with intention outside of sitting and walking. Cardio is also mindless and time efficient. And while travel seems like a luxury, and it is I suppose, it’s also draining. Which you know if you’ve traveled before. We also keep in mind our daily movement. For instance in some locations we walk A LOT, on a daily basis. But in Patagonia, we were driving 8-9 hours per day sometimes, burning the LEAST amount of calories and compressing our spines. After those days the body just craves movements. I would argue that our bodies felt the worst during that road trip. It was so much sitting. Which led to quite a few body weight workouts on days off from driving. Our joints were definitely in need of some love. In that location there was obviously hiking that was taking place - which killed our feet more than anything. But we were both rather pleased with how our cardio and muscles felt. As far as exercise outside of cardio, Nate and I are very different. I can’t speak to his logic. But here’s mine. I have my go-to exercises These are normally the most bang for buck for retaining strength, having a high metabolic demand, and getting joints moving at different angles. Most of the time is done with body weight. Especially now that we travel faster. In our 2018/2019 travels we had 4-5 one month gym memberships. So we had more opportunity to work with extra load. But when we move faster, body weight is what we use most often. My logic is this: I want to keep movement pattens fresh. So I do a lot of squats, step ups, single leg RDLs, cossack squats, handstand holds and Bulgarian split squats. For core I do a lot of plank shoulder taps, V ups and hollow holds. Upper body is by far the hardest to get after with body weight alone. Sets and reps vary as I’m not following a program. Although sometimes I do just pull straight from my Body Weight for Weight Lifters program. Especially if I’m needing some mobility focus. For lower body I typically stick to single leg exercises because they can be more metabolically demanding. And there’s a heavier load. Right? So when I’m doing Bulgarian split squats with the majority of my weight on one leg, that’s more difficult for me to move than doing a body weight squat using both legs simultaneously. I also LOVE the deep range of motion I get in that front working leg. Same goes for choosing the single leg RDL. I normally load those bitches up with a 45 lb dumbbell but that doesn’t mean I can’t benefit from doing them with body weight. They give my hamstring a great functional stretch and lengthening contraction. And that’s where tempo comes in.
Total Play: 0