A PET peeve of business travel is that it sometimes leaves you with no room to work out. Or even play tourist.
Long days become even longer nights. Endless meetings and conferences dont end without the obligatory thank you dinners and drinks.
By the time youre done exhausted, stressed and glaze-eyed all you want to do is hop right into bed. Forget exercising.
For many travellers, the lack of energy to do anything extra beyond the work itinerary is often the reason they overlook working out.
But according to Johns Hopkins University School of Medicine, lack of exercise actually leads to decreased energy levels.
You want to reverse it, pencil in a workout. Not only can exercise boost your energy level, it also improves your concentration (a plus in meetings), improve your vitality and help manage the waistline especially in light of all the work dinners youve to attend.
The key to making staying fit on the road successful is this: Make it feel less like a workout and more fun in the sun. Lets be honest.
Even the most hardcore fitness enthusiast struggles sometimes to get into the right frame of mind to keep to routine while travelling.
Waking up way before dusk on a dark, cold winter morning to do a solitary treadmill run when everyone else is asleep is nobodys idea of fun.
But what if you can combine a (fun) cardio workout with a cultural experience?
Running or jogging tours have become great options to sneak in a workout while on the road.
Theyre not only great for working out a sweat, but also let you squeeze in some downtime to take in the citys sights.
The tours are found in many major cities such as Rome, Paris, Shanghai, New York and London. They are standard tours you can sign up for or customise your own to fit your preferred distance and sights to see.
Hope Sloly of City Jogging Tours (www.cityjoggingtours.co.uk) in London says: Approximately half of our clients are business travellers and they usually opt for the customised option.
The longest run the company has made to date was 32km, which Hope says is suitable for someone whos training for a marathon and still wants to get some last minute sights.
But even if youre not a runner, dont fret. Gentle joggers are also welcome.
No one is left behind, Hope assures, and our guide will always run at the pace of the slowest runner. We make regular stops to admire the views, take photos and drink water while the guide gives further information on the historical aspects, so the tours really are suitable for all levels.
For one business executive, joining a running tour also helps her map the town and familiarise herself with the citys layout.
Youre in a new place. The runs help me note where the banks are in case I need to use it, subways, 24-hour shops things that I may need later.
Running with a guide also helps her get local insights, such as where the best fish and chips shop is in London and most importantly, provides her with a safe run as opposed to running alone.
In the US, City Running Tours (www.cityrunningtours.com) offers runs in major US cities, including New York City, Chicago, Washington DC, San Francisco, Seattle and Boston. Says founder Michael Gazaleh: Our guides are people who live, work, run and play in the city so we do our best to give recommendations of things to do to our clients so they can take full advantage of their time in the city.
In New York, for example, City Running Tours takes runners through many of Manhattans hotspots and the best is their insider knowledge of routes across Central Park that lets you experience the city in a new light.
Runners also get insider tips on where to get the best pizza in town, to the best time to go to a museum or where to go to listen to live music over the weekend.
Clients come back to me with such gratitude of how much we added to their trip, Gazaleh says.
For jet laggers, UnTour Shanghai (untourshanghai.com) has a 10km Blade Runner Nights option, which they say is the best remedy for those who cant sleep.
This evening run, guided by experienced runners, will take you through many famous neon-lit Shanghai icons, past locals clad in pajamas, and alleys still active and alive way past sundown.
The guides also provide a great commentary, giving you a feel of the city beyond a tourists perception.
Taking in the sights aside, the virtues of running are endless.
Running stretches the muscles (great after a long flight in) and releases endorphins, making you feel more energetic.
When you have higher levels of endorphins in your system, youre less likely to feel sluggish until its time to sleep, says personal trainer and MetConX founder, Daniel Daing Fitri.
Itll help you adjust to your time zones better too and thats the best way to overcome jet lag, says Daniel, who is better known as Coach Dan.
Another appealing aspect of running tours is the ease in which it takes to do it. Running requires little more than a decent pair of trainers.
They easily go even into an overnight bag. Just remember that a running tour is not a race. You set the pace and run at leisure.
Take the time to see the sights, experience the city and work out some sweat. Youll be amazed at why youd never thought of it before.
Anis Ramli is a freelance travel writer always on the lookout for creative ways to turn her hotel room into a fitness facility.
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Is There An Online Site That Gives Free Workout Tips? I’m looking for a site that gives free workout tips and tips on getting abs. I don’t need a so-called “quick trick” that will supposedly get me a six-pack in 2 days. I just want tips on how to work out and what to eat to get in shape.
If you want to stay in shape, you need to adopt healthy eating habits and make exercise a part of your daily life.
How to start?
Choose exercises you enjoy according to your fitness level. Aerobics exercises move the muscles fairly continuously and strengthen the heart and lungs. Examples of such activities are brisk walking, jogging, aerobic dancing, swimming, badminton, cycling and football.
If you have not exercised for a long time or just started, start slowly and increase gradually over a period of 3 to 6 weeks.
For those who are above 35 years old, overweight, or have medical problems, you need to check with a medical doctor before you embark on an exercise programme.
Frequency or How often?
Exercise for at least 20 minutes, 3 times a week or more
Intensity and duration?
Do exercise until you perspire and breathe deeply without getting breathless. You should be able to talk or whistle while exercising.
Do warm up and stretch for at least 5 minutes before exercise. Also not to forget to cool down and stretch after exercise.
Can I Have Some Good Workout Tips? Hey could I get some good workout tips. I’m medium built but i want to be lean and fit. I also want to tone and shape my legs a lot. Please tell me if you have any good tips!
Yes,visit the following sites for fitness.You may not need a full-fledged diet right now, but you can still incorporate some slim-down strategies into your daily life.
Eat breakfast. Studies show that eating breakfast is associated with keeping weight off once you’ve lost it.
Fill up on low-cal foods. Start every meal with the items on your plate that are lowest in calories. By the time you get to the other foods, you won’t be so hungry, possibly decreasing your total intake.
Begin with soup. Starting lunch or dinner with a broth-based, vegetable-filled soup will curb hunger so you’ll be less tempted to eat higher-calorie foods.
Arrive fashionably late. Without as much time near the buffet table at parties, you’ll eat less.
Divide your lunch. Afternoon snacker? Cut your lunch in half: have part at mealtime and the other half later in the afternoon.
Swap mustard for mayo. A tablespoon of mayonnaise has 100 calories, compared with 10 calories for a tablespoon of yellow mustard.
Duration of Exercise
You may not be exercising long enough. The rule of thumb is cardio for 30 minutes, three times per week. If you really want to reach your goal, try five 45-minute cardio workouts per week. That sounds like a lot of exercise, but remember this is in order to meet your goal, not necessarily maintain it.
What Are Some Good Workout Tips That Will Help Me Get Into Shape Quick? Im 22 5’6″ and weigh 178lbs. im sick of being fat and repulsed when i look in the mirror at my body. i just would like to know some great workout tips to help me get fit and lose about 40 lbs in 2 months
Well the best way to lose weight is to run everyday morning and night or after for hour and of course you wont be able to run the whole 1 hour as your not in shape yet so try to run for 30 minutes or more if you can and then walk for like 10 minutes and then run until you get to an hour and if your finally able to run the whole 1 hour start running for 2 hours
also start weight lifting as well as muscle burns fat so just get normal 15 lb or lighter if its to heavy and do curls dumbbell presses etc and most important of all do free weights such as push ups and if your unable to do allot of push ups do like 10 rest 10 seconds 10 rest 10 rest until you get to 100 or 200 if you can also get a bar and try to do pull ups front wards and you probably wont be able to so try really hard and go to the top and go down slowly, and you will have to do ab workouts like crunches and raise your legs
and do a quick warm up and and stretch before you lift and also with running do a quick warm up run like 10 minutes then stretch and start your 1 hour run
the other most important key fact to weight loss is a big change in your diet which mean more calories out then in so no to any fast food for the rest of your life unless you want be fat the rest of your life, don’t eat any junk foods high in fat like donuts and stuff like that because if your going to be burning like 1000 calories and then eating 3000 calories you wont be losing fat but instead just gaining fat and the only difference will be you will be gaining 10 lbs everyday instead of 5 lbs
what you should eat is salad fruit vegetables yogurt eat meat but not one in a kfc bucket a kind that homemade eat eggs also good in protein
follow these steps and i guarantee you of you being fit