Staying Fit On The Road

Written by Dr. Steve Chaney on . Posted in Fitness and Health, Issues, Uncategorized

How Can You Work Exercise Into Your Travel Schedule?

Author: Kai Fusser, MS

Stretch Band Yoga Work OutMany of my clients ask me “How can I stay fit while I’m on the road?” If you are traveling for work or leisure, traveling and working out can be a challenge, finding a gym, time, convenience and more gets in the way. For my athletes exercise is a must and getting it done is part of their job even though they have the same challenges. But also for us non-athletes, we want to stay fit even during travel, it also makes us feel better and can help with jet lag and combat the effects of “travel” food.

Travel Exercise Tips;

Now we should realize that we don’t need a gym to get a good workout in, a hotel room or some outdoor space can be sufficient. We also don’t necessarily need any equipment although bringing along a jump rope and a rubber band can add to the variety of on the road exercises.

So here are some ideas for simple ways to exercise, feel free to be inventive, our body can move in many ways and we need to take advantage of that.

  1. The power of walking: walking is one of the most natural and healthiest movements for us, it uses our whole body, stimulates the circulatory and nervous system, massages our organs and is relaxing. Take a 30-60 min. walk in a park, neighborhood or city, if done in the evening it will help you sleep better as well.
  1. Use your own body: here we can take advantage of our own body weight and gravity, there are countless exercises that can be done in a tight space, try to do 3 sets of 8-15 reps for each exercise, alternating between different exercises will save time. Here are some good ones: pushups with different arm widths, lunges in all different directions, squats, crunches with different leg positions, dips on a chair, regular and side planks, wood chop up, shot put etc.
  1. Use bands: attach it to the door or stand on it, curls, overhead extensions, pushing and pulling, straight rotations, shoulder rotations, pull downs, wood chops
  1. Cardio: here I recommend the burst training as it is the most efficient in time and effect, 4-6 minutes alternating between slow and sprint pace at 20 sec. slow and 10-20 sec. sprint ratio. This can be done by running in place with use of arms, rope jumping, hotel stairways, shadow boxing (no worries you are alone in the room).
  1. The ultimate way: if you really want a challenge and get things done quick do 3-5 sets of either Turkish get ups or pushups to jump (also called burpees) at high speed.
  1. In the hotel gym: hotel gyms are often “compromise gyms” but most have a treadmill (turn the motor off and push the belt while holding on) or a bike where the burst training can be done which I recommend over the long slow cardio for its effectiveness and its much easier to convince yourself of doing a short 4-6 min. workout verses a 45-60 min. long haul.

It is best to keep the workout short in time but high in intensity according to your fitness level.

Also remember your nutrition during travel, I know it is very challenging as we get out of our routine, but making the right choices (why not stopping at the super market for some healthy snacks before checking in) and eating in moderation will go a long ways towards still feeling good when you get back home.

Remember to keep it simple and fun so traveling doesn’t have to be a threat to your health.

For some great exercise tips and ideas for different exercises please visit my website; www.kaifitnessforgolf.com

The Bottom Line:

1)     Don’t neglect your health just because you’re on the road.

2)     Even if the hotels where you are staying don’t have fancy workout facilities, you have plenty of options. Just choose the ones that fit you best.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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Comments (1)

  • Matt

    |

    Good read! I never travel without my trainers. It’s always a joy to go out for a run and explore the area. Most times, it’s the only chance I get to work off some sweat before the wave of meetings I have to attend.

    Reply

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Shermer’s Neck Pain Relief

Posted January 16, 2018 by Dr. Steve Chaney

Shermer’s Neck Is An Ultra-Cyclist’s Nightmare

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

shermer's neck pain ultracyclistShermer’s Neck is a condition where the muscles of the back of your neck become so tight that they lose the ability to hold your head up. It is a condition most frequently associated with ultracycling.

Do you love to cycle?  Perhaps you’re an ultracyclist and ride for many hours every week.  If you are, you may already know about Shermer’s Neck.

As you are well-aware, an ultracyclist leans forwardThis is called the “aerodynamic position.” When you do that, you are slicing through the wind, and you aren’t losing speed when the wind hits your chest. However, you need to hold your head up to see where you are going and maintain that position for several hours. That is what causes Shermer’s Neck.

Shermer’s Neck And The Non-Athlete

shermer's neck pain painterYou don’t have to be an ultracyclist to suffer from Shermer’s Neck. Do you do anything that has you look up for hours, such as being a house painter? Even something as simple as having your computer screen too high can force you to have your head tilted up for long periods of time while working.

If so, Shermer’s Neck can still affect you, and seriously impact your life. Fortunately, non-athletes don’t usually have as severe a problem as the ultracyclists.

Why Does Looking Up Cause Shermer’s Neck?

shermer's neck painYour posterior neck muscles primarily originate at the middle of your back, along your spine. They go up your back and neck, and insert into either your cervical spine, or the bottom of your skull. When these muscles contract, they pull your head back.  When the muscles of the posterior neck contract, if you are standing, you’ll be looking at the ceiling. If you’re a cyclist, your posterior neck muscles contract in order for you to look forward.

How To Treat The Muscles That Cause Shermer’s Neck

shermer's neck pain pinchThe primary muscles that cause Shermer’s Neck are:

To treat the muscles that cause a repetitive strain injury in your neck, tilt your head back and pinch the muscle that is right next to your spine.

shermer's neck pain reliefNext, press the three middle fingers of your opposite hand deeply into the muscle fibers, going from the base of your scalp to as far as you can reach down the center of your back, right alongside your spinal column.

While pressing deeply, slowly lower your chin toward your chest so you are stretching the muscle fibers.  Don’t let your hand slide on your neck or you will miss the stretch.

Do both self-treatments on both sides of your neck.

shermer's neck pain relief bookYou can find the full treatments for your entire neck and upper back by going to my book, Treat Yourself to Pain-Free Living . This book has treatments for your entire body, from your head to your feet.  YOU are your own Best Therapist!  Stop pain quickly and easily with self-treatments you can do anytime, anyplace.  Get relief from Shermer’s Neck pain by following the steps above.

Wishing you well,

Julie Donnelly

 

About The Author

julie donnellyJulie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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