i have noticed that many singaporeans who travel overseas for
family vacations or attachment programmes do not workout. they use
the following as excuses:
1) few hotels have gyms
2) the tour bus reaches back too late and the hotel gym is
close
3) the hotel gym only has a few treadmill
4) we are meant to take a break during the vacation.
they also use this opportunity to not monitor their diet
especially with the sumptious international buffet in the morning.
let me give some advice on how you can transform your hotel room
into a gym and get an equally good workout as you will have at the
gym
decline pushups (legs on the bed) can hit your chest and triceps
hard if you go through the entire range of motion and do till
failure. if you find it still unchallenging, place your luggage on
the bed to make an even higher elevated platform, alternatively try
handstand pushups, they are effective in training abs as well.
find a pipe, bar, curtain rack around the hotel that is sturdy
enough to hold your weight and do chinups to hit your back, lats
and biceps hard. if not, use an elastic exercise band and do seated
and "barbell" rows with it.
for legs, you will focus on lunges. for example if you are
training your right leg, your left leg is placed on the bed and you
lunge-squat forward, make sure you feel the tension, but not
pain.
forget about abs training, just focus on keeping your diet well
and going.
for those who want to train cardio, either do plyometrics
- go Google the programme Air Alert 3, print it out and start
doing which includes hopping on the hotel bed :). Alternatively,
try the vertical marathon at the stairway which hardly anyone uses.
You could carry a luggage up to make the routine "weighted" .
however, do follow the routine below so that it can reduce the
impact on your knees.
climb up the stairs to the top floor, take the lift down x 3.
you could incorporate your own breaks within.
you should put in your 100% when training. there are a few
things that can motivate you to give your all.
1) after training, you can immediately take a warm bath and
sleep on the comfy beds
2) usually during vacations, the food you get is good quality,
maybe beef, fish and chicken. if you choose the right food to eat,
you can easily get a lot of fuel for muscle growth-i.e. protein and
it can hepl you recover faster.
