Life Fitness

Tuesday 16 September 2014

Top 10 tips for keeping fit on holiday

Don't let your hard work go to waste with expert advice on keeping your exercise routine going throughout your trip.

Pat Henry and Anna Burns

Published 17/07/2014 | 15:09

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Serious runners are best advised to head off first thing, before breakfast to avoid the hottest rays, stay well hydrated and apply lots of sun screen even if it’s cloudy.
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If the beach is at your disposal try surfing or kite surfing! They are incredible full-body workouts, you will feel it on the legs and abs.

With the exodus for holidays on at the moment, trying to keep momentum going with your training can be difficult — especially with no access to a gym or your favourite piece of equipment, whether it is a bicycle or a cross trainer.

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So it’s time to be adaptable, using the beach or pool as your exercise playground. Holidays are also a great opportunity to get the whole family involved.

But remember everyone may be a different levels of fitness, so if you are fit and are organising your family workout, take this into consideration especially when children are involved.

The secret is to make a plan before you head off, spend some time thinking about your family or friends and what holiday ‘boot-camp’ will appeal to them.  It’s meant to be fun, so keep it light and organise activities like rounders, pool games and mini beach runs.

Serious runners are best advised to head off first thing, before breakfast to avoid the hottest rays, stay well hydrated and apply lots of sun screen even if it’s cloudy.

Each station should last one minute, in that minute do as many of that one movement as you can without stopping.

Then quickly move on to the next exercises until all 10 are completed.

Aim for three circuits of each exercise moving fast. You don’t need much space, a small section of the beach or grass area will easily be sufficient.

But be careful, soft sand works the calves and legs much harder.

Another great workout would be run for 100m, swim for 50 strokes then when you return, do 20 press ups and then repeat five times. The target is to go against the clock and get the quickest time.

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Top 10 tips for complete holiday fitness

 

1. There are plenty of things you can do to keep your fitness regime going when abroad this summer. If there is a pool, try an egg and spoon race. Place a spoon in your mouth with either an egg or an apple on the spoon and try race one length with the family or friends without letting it drop off.

 

2. Join in on a dance class or some aqua-aerobics — most complexes will have some sort of classes or a gym on site, so take advantage.

 

3. If the beach is at your disposal try surfing or kite surfing! They are incredible full-body workouts, you will feel it on the legs and abs.

 

4. Kayaking is great for the core, shoulders, arms and lungs and can be a breathtaking way to see the country side, not to mention a lot of fun.

 

5. Sand dune running is really tough and can be a perfect way of getting some interval training done. Run both up and down the dunes targeting different muscles. It’s low impact because of the sand and you also get an extra workout for the lower legs on the uneven surface. Be really careful to stay hydrated in the heat of the sun.

 

6. Circuit training using your own body weight can fit in nicely into your holiday schedule. Being able to bring the whole family along can be great fun. Try being a little competitive, it never hurt anyone!

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7. Try to do lengths of the pool underwater. Fantastic for lung capacity and power. If you can’t make the whole way at first aim to do the full length under water by the end of the holiday.

 

8. Beach volleyball can be an excellent way of making friends. Not only is it brilliant fun, it’s also a total body work out. Hitting cardio, agility, strength and stamina. Try challenge a neighbouring group of friends or a family to play against your crew.

 

9. If yoga is available give it a try. It will compliment any training you are currently doing and keep you supple. It will also tap into that mind-body balance that will help you fully relax and recharge.

 

10. Spending long periods of time outside training in the hot sun can have its risks! Please make sure to use lots of sun screen and reapply after periods of sweating. Maintain hydration at all times. Drink when you are thirsty and try consuming at least 1-2 litres of pure water before going on to anything else.

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