After time well spent at the gym and working hard throughout spring, it’s time to go on holiday. If you work out regularly, you’ll ((hopefully) see the abs are beginning to show, you’re feeling the best you’ve ever felt and you’re desperate to hit the beach. Then you get to your resort and the cocktails start flowing, the stodgy meals at night start to take their toll, and you’re left feeling bloated. Usually, that’s the story of my holiday life!
However, this can be altered with a quick change of attitude. Fitness is a journey and it doesn’t end when you get on the plane. Sure, you can indulge, but with a quick plan in place you can stay fit on your holiday and come back looking just as good as when you departed.
For me, I’m off on a Greek cruise this September, and its the first time ever I’m making plans to visit the gym whilst on holiday. For those who don’t have that option (after all, not all hotels have them) Maxinutrition, retailers of protein powders, can help with some tips below. If you put your mind to it, we can make sure that you’re just as fit when you return from your trip away!
Keep an eye on cardio
Often your first victim on holiday, cardio is always the last thing on your mind. This is a surprise when you remember one of the main things in any holiday: the pool/sea.
As a natural calorie-burner, swimming is a great exercise that is fun in the sun. It’s also a low-impact exercise and is suitable for every body type and shape. Swim lengths of your hotel pool, alternating between medium pace and swimming as fast as you can. Train early in the morning to give your body a calorie-burning boost that will last all day. Alternatively, take to the sea and swim against the waves for resistance.
Running on holiday doesn’t always have to be a chore, it can also be a great experience that allows you to explore your surroundings. Running barefoot along the beach is one of the best ways to give your cardio a real boost – running on sand uses more energy as your foot sinks into the soft surface. It’s less impactful on the joints than conventional road running too – so everyone wins!
Conditioning your bodyweight
If you either can’t face finding a gym on holiday, or your hotel doesn’t have a gym – there are always plenty of exercises that you can do in your room to keep you fit.
As a timeless exercise, press-ups are an all-round great exercise. They build your arms, chest, shoulders and core and can be varied with narrow-grip, wide-grip and plyometric pushups (throwing yourself up from the ground with every rep.)
As the king of all exercises, never underestimate the power of the pull-up. Finding a suitable spot to do them can be tough, but often a doorframe or door itself can be used. Alternatively, try a tree branch but make sure it can hold your weight. These will build your back, arms and chest like few other exercises. Also, bear in mind that pull-ups where you invert your grip, so your palms are facing towards you, are known as chin-ups and help build the biceps.
With a chair, or a sun bed lounger (providing the lounger doesn’t collapse), tricep dips are a great exercise. Just sit on the chair, put your hands behind you, scoot your bum off so your legs and rear are hovering off the ground, then dip down and come back up. Great for keeping your triceps in check.
Squats are always an exercise to keep for a sunny day, and can be done anywhere. Building your legs, back and glutes, squats can be done with your own body weight, or with a jump each time you come up (plyo squats). Alternatively, grab your suitcase and hold it above your head while you train.
As a relatively simple way to keep your core in check – ab crunches and leg raises are always a beneficial exercise. Alternate sets of these to keep your holiday dinners hiding behind solid abs.
Holidays are always a time to relax and try all of the delicious foods on offer to you. By following some simple tips though, you can mitigate the damage done and keep yourself healthy.
Remember, always try to avoid bloating, sugary drinks. You could also switch heavy carbohydrates for meatier dishes with a variety of fruits and salads.
In hotter weather, fresh fruits and salads always taste amazing. You can always pack some nutritional supplements too, such as the bite size products from MaxiNutrition, as they will help keep your goals on target.