Get Your ESS in shape before your vacation!!!!
ENDURANCE, STRENGTH AND STRUCTURE!!
Summer vacation will be here before you know it!! Now is the time to start your exercise routine so you will be in the best shape to enjoy your vacation and any activities you may have planned. You’ve bought the ticket, packed your gear, and read up on your destination. So you’re all ready? Maybe. Are you fit for the road physically?
Many of us spend our workdays basically shifting from one chair to another – driving to and from work, sitting at a desk or conference table, and then home to watch TV or read. Adventure travel – whether it’s sailing the Mediterranean, hiking the Himalayas, or just sight-seeing anywhere in the world – can involve walking or standing for hours at a time.
In general, if you aren’t comfortable walking or hiking four miles in just about any weather, you may find it hard to handle a moderately active adventure in unfamiliar terrain. Always ask a group leader or travel agent about any specific conditioning several months before your trip begins to allow yourself time to get into shape so that your dream trip doesn’t turn into a nightmare due to avoidable injury, muscle strain, or just plain discomfort.
AEON Fitness Studio advises travelers to get their ESS (Endurance, Strength, Structure) in shape before they leave home. Getting in shape may be on people’s minds, but it’s at the bottom of many to-do lists.
Here are some travel health tips from AEON Fitness Studio...
•Stretch before engaging in strenuous activities.
•Use the appropriate safety equipment. When trying a new sport or activity, take time to learn the safety rules and wear all the necessary equipment.
•Build endurance with cardio training that starts at least three months ahead of time.
•Evaluate the strength of your major muscle groups, including chest and back muscles, arms and legs, and set goals for building your strength in each of these areas.
Also, mastering these simple in-flight exercises can help you arrive ready to go – and they can be done back at the office, too.
TRICEP EXTENSION: Place your hands on the armrests and raise your bottom off of your seat by putting the weight on your triceps. Lower yourself back down, then repeat.
CROSS OVER RESISTANCE: Sit with your back straight, knees bent and feet on the floor. Place the palm of your right hand on the inside of your left knee. Apply pressure with your right hand on this knee while raising your left knee toward your right shoulder. Hold for 10 seconds, then perform the exercise using your left hand and right knee.
DOUBLE LEG EXTENSIONS: Begin sitting upright in your seat with back straight, knees bent and feet on the floor. Raise both legs straight out in front of you at the same time and hold for 10 seconds. Release.
Try doing three sets of 10 reps for each exercise. These exercises may not be as intense as a full workout at the gym, it certainly gets your blood flowing, helps to increase energy levels, boosts metabolism and builds muscle.
Feel free to contact AEON Fitness Studio to help prepare a fitness routine for your upcoming travels or join us on our Adventure Yoga Trip to Costa Rica in June!!
