You train intensively at home. When on holiday, do you still feel the need to stick to your regular workout program for fear of losing your hard-earned fitness?
To paraphrase a brilliant American strength coach Marty Gallacher – if you are working out 5 to 6 days a week and eating well when at home, then a holiday should be exactly that, a HOLIDAY. With the appropriate rest, recovery, stress reduction, and a ‘few’ additional calories, a well deserved break from your daily routine will have a profound impact on your energy levels and result in improved energy and focus when you return to training after your break.
More often than not, your body would benefit more from a period of rest and recovery, not another weekend of intensive training. This is based on observations from my own experience of training my clients, who often train intensively week after week without a break. For these individuals I would advise 2 to 3 days of recovery without any strenuous physical workouts when you are on a holiday.
Obviously moderation is the key. Giving yourself a treat versus going on a massive binge and ruin weeks of hard work are two different things. For most of us, we can still benefit from some light training and stay active as much as we can while on a holiday. Here are some tips on how to keep in shape on the road.
1. Pack the essentials for basic home/outdoor training
Unless you know where you are going, never assume there will be good training facilities or good weather conditions to get some quality training done. Pack your luggage with these basic indoor/outdoor equipment that’s designed for easy traveling:
- Skipping Rope Lightweight, and requires only a small space for a great cardio workout. Also can be used for shoulder mobility and stretching. Absolutely essential.
- Resistance Band Lightweight, space-saving and can add resistance to your bodyweight workouts such as squats and overhead press, working the muscles on your back and lower body.
- TRX I think the TRX is massively underrated as a ‘travel-training’ tool. It’s lightweight and compact which makes it great for packing, easy to set up, and offers a huge variety of full body exercise options anywhere on the road.
- Massage Ball A great tool before the start of every training session, the ball is great for myofascial release, loosing the knots on your feet, calves, glutes and rotator cuffs.
- Foam Roller Another great tool for myofascial release of the larger muscle groups. Although I would consider this to be essential in sessions at the gym, its size usually does not make it practical for travelling. (Although, there are some travel versions now available which are smaller and easier to pack).
2. Explore your local surroundings on foot
Have a look what natural locations you have around you for training. If you are heading to a holiday destination which is close to mountains, hills or beaches, these locations offer great variations to your training and are also free. With the basic training kit mentioned above, and access to an awesome natural view, it is the best place to train, and is completely free!
*Trainer Tip: I am always reminding clients and friends about a training option available to almost everyone whether you are travelling or at home - STAIRS. Every hotel or apartment block has them ranging from 4 to 44 floors! In my experience, 10 floors is a decent challenge before you start to really feel it in your legs. Doing laps on the stairs is a great option to end every session. You can start with 2 flights of stairs, and progress by adding 1 or 2 floors every round. Return to the first floor in the lift, or run down the stairs for some serious legs DOMS (delayed onset muscle fatigue) the next day!
3. Look for local food options that are not too different from what you eat at home
Search online, ask your local friends, or walk around and explore to find restaurants that serve food that are similar to what you would normally eat at home. It is always advisable not to stray ‘too far’ from your normal eating habits while away. Of course, holiday time is the best time to relax about eating and do as you feel. No need to stress out about nutritional choices and decisions, eat what you fancy. But there are good and bad choices to be had at every meal and drink, and there needs to be an element of self-control to avoid unnecessary excesses. Whether you’re training or not training while on holiday, eat real, whole, natural foods is a good rule of thumb, and generally avoid the things you would normally avoid, without being over restrictive.
4. Search for a local fitness outfit that offers drop-in sessions or short term offers
If training alone and outdoors doesn’t suit you, the next option is to find local training operators that can cater to your training goals. In many holiday destinations, you should be able to find local yoga studios, fitness gyms, CrossFit boxes, or outdoor bootcamp sessions. Aside from getting a good workout in with new trainers and training buddies, it is also a great way to make new friends and get expert local tips!
About the author
Nathan Williams is a Personal Trainer at UFIT Orchard. Originally from Wales, Nathan spent the last 12 years as a fitness coach in Cyprus, New York, Dubai, Bahrain, and Singapore, working with elite athletes and regular folks to transform their lives through fitness. Nathan specialises in Strength, Bodyweight and Kettlebell training. Having worked exclusively with older clients and golfers in the Middle East prior to coming to Asia, he has a keen interest in corrective strategies and mobility work for everyday workers, ex-athletes and anyone looking to continue their physical training whilst staying pain-free for the rest of their lives. Nathan is one of UFIT's most experienced personal training and bootcamp coach.