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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Latest Article

Headache Relief By Treating Your Shoulder

Posted June 18, 2019 by Dr. Steve Chaney

A Headache Remedy Can be Treating Your Shoulder

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

 

 

When you experience the debilitating effects of headache pain, you just want headache relief.

headache relief from painYour head throbs. It’s hard to think. It’s hard to enjoy life.

What should you do?

  • You could take Tylenol or some other drug, but that offers temporary relief at best.
  • You could see a chiropractor, but it may take multiple visits to correct your problem.
  • You could get a massage, but the headache will probably come back.

What you really want is a natural protocol you can use to make the headache go away whenever it occurs. There is such a protocol. It’s called muscular therapy, and I teach people how to perform it on themselves whenever a headache or joint pain occurs.

 

What Is The Difference Between Massage And Muscular Therapy?

There is a difference between massage and muscular therapy as a headache remedy, and both are worthwhile.  Massage is great for moving the fluids (like blood and lymph) through your body and getting muscles to relax. It’s perfect if you’re under stress and you feel like you’re going to explode.  A good massage therapist can have a positive impact on your nervous system and blood pressure, and you’ll come out walking on air.

Muscular therapy, the way I do it anyway, is more focused than it is general.  You’ve heard about spasms, but most people can’t visualize a spasm, so they ignore the term. You probably have an idea that a spasm may be painful, and it isn’t a great thing to have, but what is a spasm?

What is a Spasm

headache relief muscle knotsI explain it as a knot in the muscle.  Through some very complicated physiology (that none of us need to know about) the muscle forms a knot in the thick part of the muscle, and it’s putting a strain on the two ends.

Both ends are attached to a bone, so the pressure causes a strain on the end points and you have pain at the bone.  Most of the time the end points are just after the muscle crosses over a joint, so you end up with joint pain.

 

Too often people think this is arthritis and they are stuck suffering or taking strong drugs to mask the pain.  But in the majority of cases it’s not arthritis, it’s just tight muscles pulling on the bones of the joint and preventing them from moving freely.

But, all you need is to know where the knot (spasm) is, and then apply direct pressure on it.  Hold the pressure for 30 seconds or so, and then let go.  Keep repeating this until it doesn’t hurt anymore.

Headache Relief

headache relief shoulderLet’s say you have headache pain.  There are so many muscles that impact headaches that it would take a book (like my book: “Treat Yourself to Pain-Free Living”) to discuss each of them.  So, let’s just look at one muscle, the Levator Scapulae.

The Levator Scapulae is responsible for lifting your shoulder up.  In fact, the nickname for the Levator Scapulae is “the shrug muscle.” But look at this graphic and you’ll see where the knots form (the round red circles) and where you feel the pain (the red shaded areas).

You may not think to press on your lower neck/shoulder when you feel headache pain.  This muscle also causes the pain you feel in the middle of your back, between your shoulder blades.

 

And self-treatment is so easy!

 

headache relief shoulder muscle workYou can put your opposite thumb into the front of your shoulder as shown in this picture, and your fingers in the back of the muscle. Then squeeze your thumb and fingers so they pinch the entire muscle.

 

headache relief shoulder muscle pressure using wallOr you can put the perfect ball on the very top of your shoulder and then lean into the corner of a wall as shown in this picture.

 

What you are doing is forcing the acid (as in Lactic Acid) out of the muscle fiber so blood can fill the void and heal the muscle fiber.  As you do this you are untying the knot and the pressure is removed from the joint. In most cases the joint can now move more freely and without pain.

All the self-treatments in my book are just this easy!

Most people have significant pain relief, and I am happy to say many get total and permanent pain relief.  Try it yourself, self-treatment is easy.  The worst thing that can happen is nothing, and the best thing that can happen is regaining normalcy.

Why stay in pain when it’s so easy to find the muscular source of the problem and eliminate it?

pain free living book coverGet Treat Yourself to Pain-Free Living . It is filled with over 100 pictures and descriptions proven to show you how to find and self-treat muscle spasms from head to foot!

Join the 1000’s of people worldwide who have discovered that tight muscles were the true source of pains they thought were from arthritis, fibromyalgia, and other serious conditions.  You have nothing to lose, and everything to gain by releasing tight muscles.

Treat Yourself to Pain-Free Living is your step-by-step guide to pain relief!

 

Wishing you well,

 

Julie Donnelly

Julie Donnelly

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.

 

About The Author

Julie 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.

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