If someone had ever told you that you would have to one day learn how to train with a mask on your face, you would have scoffed. Sadly, with the COVID-19 pandemic growing, masks have become the rule everywhere we go: to the mall, park, work, gyms worldwide, and many more places.
If you have tried to train with a mask on your face, you have probably noticed something: it is not the most pleasant experience. As the glass is always also half-full (and not only half-empty), we will today go over the pros and cons of wearing a mask during a workout. We will also explore some face mask models that might contribute to a more pleasant training experience. But first, what happens when you have a Mask on?
The most apparent effect of wearing a mask is that breathing becomes a bit more challenging. The airflow to your lungs is decreased, which means less oxygen enters your body. Less oxygen means that your body’s ability to produce energy in the form of ATP molecules is reduced. This leads to reduced training performance, and you become more likely to find yourself exhausted much sooner.
In essence, training with a mask on resembles altitude training to a degree because the result in both scenarios is identical: your body has less oxygen to work with. With that said, let us take a look at the benefits and drawbacks of training with a mask. The pros and cons of training with a face mask Pros
1. It is safer.
The most obvious benefit of wearing a face mask is that you get to keep yourself safe and minimize the risk of catching germs. Ensure you use new or cleaned masks for every workout.
2. Your body will adapt.
While training with a mask might seem almost impossible at first, you will get used to it after a while. The human body is incredible and is capable of adapting to many outside stressors. See it as an advantage; your performance might become even better when you can work out again without a mask.
3. You will not spread germs around.
Even if you are not worried about germs and viruses, wearing a mask in these trying times is an incredibly selfless act. By wearing a mask, you drastically reduce the risk of spreading germs that might get others sick. Think about it, how heavy and much do you breathe when you perform your workout?
Pictures often say more than words – I found this illustration quite simple and easy to understand: Cons
1. Your performance will suffer to a degree.
The first drawback you are likely to experience is that you will not be able to train as hard and as long as you usually would. This is mostly because of the decreased airflow to your lungs.
2. You probably will not be able to do your regular workouts.
If you are used to a given type of training, you might have to lower your intensity and volume for a while. For example, if you typically do around 20 working sets per workout, you might have to do no more than 15 and slowly work up back to 20 over the weeks.
3. You might sweat more.
An unfortunate effect of wearing a mask is that your facial area retains more heat. This is fantastic if you are out and about in the cold winter but will not be so great if you are in a gym and are work up a sweat. Training Masks that make the Workout Experience much better
It sounds weird when you think about it, but we need to train with a mask on for the foreseeable future. Luckily, you have got options when it comes to breathable, fitness-adjacent face masks that allow you to stay cool and comfortable while doing your workout. It is not a surprise that the top fitness brands like Adidas, Asics, and Under Armour have been leading the charge with coverings made with athletes and workout enthusiasts in mind.
To make the experience more pleasant, here are seven great masks on the market:
1. Reebok Face Cover 3-Pack
2. Asics Runners Face Cover
3. Buff Filter Mask
4. Under Armour Sportsmask
5. Adidas Face Mask
6. Koral Athletic Face Masks
7. Masksup Reusable Face Mask plan. travel. workout.
2020 soon is coming to an end, and with the start of a new year, hopefully, we will also be able to leave the COVID-19 experience soon behind us. There is still some way to go, and wearing a mask is a profoundly important pillar of pandemic control. Masks do work, but they are not infallible – we still need to keep the physical distance.
I personally ordered the Under Armour Sportsmask, and I am curious to test the Asics soon when I found a shop to collect it from. Read More
It’s no secret that the market is saturated with all kinds of fitness and health apps - some good, some bad, some mediocre. If you want to get in shape and do not know where to start, an app is typically the go-to choice because it offers a quick and convenient way to start.
Among the many apps on the market, Freeletics stands out precisely because it offers many benefits and a unique training experience for the user. One program specifically gained our interest, bodyweight - which becomes very handy during these COVID-19 (lockdown) days.
To help you make the most informed decision, we have put together this quick review. Without further ado, let’s get started. What is Freeletics and how does it work?
Freeletics is an all-in-one fitness app that asks questions, tracks your performance, and creates programs that suit your needs, wants, and goals.
Once you download and install the app, you are prompted to answer some basic questions about yourself. In doing that, you provide the app with actionable data to custom-tailor a plan for you. Typically, the items are along the lines of:
- What is your current fitness level on a scale of "not fit at all" to "really fit"?
- What are your top three fitness goals?
- What is your preferred training style - using your own body weight, running, or with a barbell and weights?
The questionnaire takes less than a minute to complete. By extension, the app also gathers data for the type of equipment you have available, if any. Once you go through the questionnaire, Freeletics provides you with different journeys to embark on. Each journey represents another training program you can start. Each typically takes between six and twelve weeks to complete.
You can learn more about each journey by clicking on them before choosing. If you later find that a program does not work well, you can change course and start over. Alternatively, if you enjoy a given journey a lot, you can repeat it once it’s done. Freeletics Quality and choice of Workouts
The app is very well-built and intuitive – no surprise, it was also awarded the “Editors’ Choice” and “App of the Day” in both the Apple and Google Play Store. Also, the ratings are very positive, with 4.6 out of 5.0. But let’s have a look at the app itself.
Back to the app – as you first start using it, you feel that it tailors training programs to you and not the other way around. There are many workouts to choose from. There are over 900 workout variations, and they cover all your major muscle groups. The quality of workouts is good, and they are typically a mixture of strength and conditioning work. Activities also come with built-in warm-up sequences, an active cooldown portion, and progression. You will be able to try different options until you find what you enjoy best.
The interface of Freeletics is clean and straightforward to use, and all you need to do is tap the screen. You are then presented with a video demo of each movement and have the option to follow along for the recommended number of reps. And their video tutorials become very handy to help you with exercises you do not know yet and get the instruction on the right form. How to get started with Freeletics
Getting started with either of the apps is relatively simple. Go to their site or download it from your app store of choice. Answer some necessary inquiries (sex, fitness level, etc.) and complete your registration.
After that, answer a few extra questions and allow the app to formulate different journeys for you. Then, read about each and pick the one you think would suit you best.
In essence, the Freeletics app is straightforward to use, and you can get started with it in just a few minutes. Most of the plans are well-suited for people with little experience and do not have access to much training equipment. You might want to pay extra attention to the execution to avoid injuries. Is Freeletics free?
You can download the app and register your account. You can also answer questions about yourself and access a list of exercises with short video demos for free. But, if you want to move forward with a training journey, you need to pay for a subscription. The annual cost is EUR 79.99.
There is also a nutritional version of the Freeletics app that offers meal plans, recipes, tips, and more. You can register for free, but it also offers a paid subscription model if you want full access. This version also costs EUR 79.99 annually.
A hybrid training and nutrition plan comes out to be about EUR 120 per year, basically a 20% saving. You can choose a subscription period for three (3) months, six (6) months, or a year. Beware, it automatically renews. Our thoughts on the App
So, how effective is Freeletics? If you take the plan seriously and follow the app’s instructions, it will help you get in shape. It is highly customizable and really is almost like having a virtual personal trainer. The app is also relatively flexible. You can adjust your training from week to week (or day to day), depending on your schedule and life stressors. Freeletics might be better for endurance than strength, though.
Is Freeletics something for you? If you mostly care about general fitness, working out at home or while traveling, this might be something you want to test. Also, Fitbod could be an exciting app to check-out - we will post our review shortly. Read More
Most fitness products on the market are either liked or disliked by the majority. Smartwatches, on the other hand, divide the market like no other product. On one end, you have got the camp of people who adore them. But many people also see them as nothing more than a waste of money. So, which one to believe? Is there any value and benefits of using smartwatches for our training? Let's find out. What Are Smartwatches?
Despite their name, smartwatches are not really just watches. I personally would rather call this a smart gadget as watches are to me something emotional. However, smartwatches are rather computers that do a lot more than tell us what the time is.
The modern smartwatch offers a touchscreen display, a wide range of options, and an ability to be paired to your phone. Some of these watches also offer many apps and 'watch phone' capabilities, allowing us even to make and receive phone calls from them. What Benefits Do Smartwatches Offer?
The most apparent benefit of smartwatches is versatility. Rather than just seeing the time, you have access to numerous functions that can make your everyday life easier. Often a smartwatch includes also a set of sensors to track some additional information, steps, heart rate, blood pressure, you name it.
Another benefit (that can also turn into a drawback though) is that you can customize it to show notifications instantly being it e-mails, texts, calls, or a push notification from any app on your phone. If attending to such notifications as quickly as possible is a priority, then a smartwatch can be valuable.
When it comes to training, a smartwatch can reveal some more benefits. For example:
- Keep count of daily steps, calories burned, and heart rate.
- Use a watch to map a run without carrying a (heavy) phone.
- Time a full workout or time recovery periods to prevent slacking off.
Some more expensive models are also waterproof, making them an excellent pick for swimmers to time laps and such. Also, if you typically use a note-taking app (such as Evernote, OneNote, etc.) to log your workouts, there are more sophisticated solutions when using a smartwatch. Workout apps, such as the Strong App I am using, would allow you to do it all from your wrist. Are There Any Downsides to Using a Smartwatch?
As with most things, smartwatches also offer a few downsides. Yes, having a smartwatch can be beneficial, and they offer versatility. We can use them for our everyday tasks, and we can also track our fitness with them. The problem is, a smartwatch can turn into a massive distraction for many people, and that can hinder their training.
For example, if you find yourself always having to answer e-mails, text messages, and calls while exercising, you can see why a watch might be a problem. Also, if you tend to use your watch every time you glance at it, that can break up your workouts and make you waste time.
Another drawback of smartwatches is that they might not be as accurate when tracking fitness parameters such as step count, heart rate, and calories burned. Granted, smartwatch manufacturers are working hard to improve their algorithms and make their products more valuable. But, for the moment, you should not rely too much on these metrics.
Just as an example, the heart rate. A smartwatch collects data from your wrist. According to recent research, however, this method might not be useful for some people and certain activities, resulting in inaccurate heart monitoring.
Smartwatches also have a short battery life, and some you even need to charge at least once every two days. If you use your watch more often, you might have to charge it every night. And finally, as a relatively new technology, smartwatches are also pricey - a decent model will be in the $300-500 range. Which one is the best Smartwatch?
That is a great question - as always with technology, this changes almost on a monthly basis. According to Men'sHealth, these are the five best smartwatches for fitness in 2020:
- Apple Watch Series 6
- Garmin fēnix 6
- Samsung Galaxy Watch Active 2
- Fitbit Sense
- Garmin Forerunner 745
Similar to smartphones, there are a lot of personal preferences when it becomes to brands, operating systems used, ecosystem, etc. You might want to check which one works best with your phone and provides the functionality needed for your fitness activity. Many friends of mine use Garmin products for running and cycling. I personally use the Apple Watch to track my runs with Adidas Runtastic, or workouts using Strong App. Conclusion
Smartwatches are a promising technology. They do a lot more than tell us what the time is, and they will probably become a huge part of our lives in the future. You might want to follow Ray Maker (dcrainmaker.com) who is regularly testing the latest gadgets he is using for all kinds of sports.
If you're interested in smartwatches' benefits and can live with the current cons, investing in one could be beneficial. But, be mindful and recognize that just as it can be a cool and valuable gadget, a smartwatch can also distract you, reduce your productivity, and even hinder your training. Read More
If you have ever looked up information on warming up properly, then you have more than likely come across many elaborate ways to do that. The internet is littered with all kinds of warm-up routines and recommendations, each seemingly more complicated than the last. The question is do, do we genuinely need to complicate the process this much? Let's warm up and have a look at this topic. Do we need to warm up before training?
The simple answer yes, warming up before training is mandatory. Too many trainees like to skip this step and jump directly into their training, but that's a mistake.
Despite what many people believe, warming up well before each workout is one of the best time and effort investments you can make. Why is warming up important?
The most obvious objective of warming up before training is to raise our core body temperature, which is vital on several fronts:
- it warms up our muscles and improves their elastic properties;
- it allows for enzymes responsible for energy production to work optimally and improve our training performance;
- it warms up the synovial fluid within our joints that helps lubricate them and reduce friction.
For example, think of how you feel when you first get to the gym. In most cases, you probably feel neutral - not bad, but not great, either. Then, as you start moving around, you start feeling looser and much more energetic.
Aside from that, a good warm-up helps us further prepare the muscles we will be training. For example, if you plan on doing the bench press as your first exercise, you would not walk up to the bench, load up weight, and lie down to press. No, you would slowly add weight to the bar and do multiple warm-up sets until you eventually reach your working weight, right? This achieves two things:
1. you further prepare the muscles and surrounding joints, which helps optimize your workout performance for the day and helps prevent injuries and nagging aches from occurring.
2. You get to practice the specific movement pattern with lighter weights, which helps your muscles and nervous system prepare for the work that awaits. In many cases, the first warm-up sets feel a bit awkward. But, thanks to repetition, you get to prepare yourself and improve your working sets' quality.
And lastly, a good warm-up helps prepare your mind and nervous system for the work you are about to do. While that may not seem like a bit deal, it is. Most people find themselves much more capable of going through a strenuous workout once they have warmed themselves up. Do our warm-ups need to be anything special?
Given the many objectives of warming up, one would assume that we need to do all sorts of elaborate sequences and routines, right? Well, not really. A big misconception in the fitness world is that we need to do an incredibly complicated warm-up to reap its benefits and stay healthy. Honestly, that does not seem to be the case, as a minimalistic approach to warming up is sufficient.
With that said, what constitutes a good warm-up will vary from person to person. How you prepare yourself for your workout will depend on your goals, the type of training you plan on doing, and your injury history (if any). For example, an Olympic weightlifter or professional basketball player might need to go through a pretty thorough full-body warm-up routine to prepare for their workout and minimize injury risk. Then again, such individuals have teams of coaches who think about these things for them.
For the average trainee, however, less could be more. The truth is, many coaches and experts out there offer theories for what should be a good warm-up. But research is yet to catch up in this field and give us concrete ideas. How to warm-up well - a practical guide
If you have read everything so far, you might feel a bit disheartened. But don't be. A good warm-up does not need to be a complicated one. Below, we will go over some suggestions. It is worth noting that you should experiment and see what works best for you. Do a general warm-up
The goal of your general warm-up is to get your blood flowing and your core body temperature up. The most reliable way to achieve this is to do some low-intensity cardio. For example, once you get to the gym, you can hop on the treadmill for five minutes. If you typically walk to the gym or ride your bike, you can skip this part.
It is also a good idea to do some dynamic stretching, especially for the areas you plan on training. For example, if you plan on doing squats as your first exercise, then you can spend extra time mobilizing the hip area with movements like leg swings.
There are plenty of good dynamic warm-up routines, and most of them will prepare your entire body for a typical gym or cardio workout. This entire thing should take you no more than ten minutes unless you want to spend extra time on tight spots. Do a specific warm-up
Once you have warmed up, it is time to do the specific preparation for your upcoming session. This itself should not take you longer than five to seven minutes. For example, if you are planning to train your lower body and your first exercise is the barbell squat, then you should do some warm-up sets to work your way up to your regular load.
If you plan on doing sets with 220 pounds (roughly 100 kg), you would not get to the squat rack and immediately load the weight up. Instead, you would work up. For example:
- Set 1 - 45 pounds (empty bar) for 10 reps
- Set 2 - 90 pounds for 5 reps
- Set 3 - 135 pounds for 3 reps
- Set 4 - 185 pounds for 1 rep
- Set 5 (first working set) - 220 pounds
While that might seem like a bit of a hassle, it is not. Working up is vital because it helps your body prepare for the heavy load you are about to lift. This is also beneficial for getting in the groove of the movement pattern. What is more, doing that helps you discover pains or tightness while the weight is light. You can then address these or decide to use a lighter weight for the particular workout. If you instead jump directly to your working weight, the risk of an injury is much greater. plan. travel. workout.
As mentioned above, there are lots of experts on the internet sharing their expertise. You want to try and find the best one for you! And if not yet done, you might also want to try new ways to find some motivation tunes as described in an earlier blog post. Fun fact aside, did you ever wonder if it is warm-up or warm up (with/without the hyphen)? You can find the answer here. Read More
Since the COVID-19 shut down, people have missed their regular workouts at the local gyms. Even those who travel around and workout at the gyms provided by hotels have missed getting a way to get the blood pumping and sweat flowing. However, with many gyms re-opening across the country, people are starting to come back and work out in them — we talked about this in a recent blog post. But what are the safety precautions that these hotels and gyms are (and should be) taking to make sure that everyone keeps well at the gym?
Let me share our advice to hotels we work with to provide a good workout experience. Scan The Staff Regularly For COVID-19
This should be a given, shouldn’t it... Regularly check-in with staff and have anyone who has symptoms of sickness stay home and get a COVID-19 test. Related to this, make sure that the staff all wear masks when on duty so that they are at minimal risk of spreading anything or have less risk of catching it. Physical Distancing Should Be Enforced
Machines in the gym or hotel gym should be distanced according to CDC guidelines (or other government official standards). Machines or weights may need to be removed, or blocked, to make room for this distance between spaces to be accomplished.
Also, the number of people in the strength section should be reduced to make sure that these social distancing guidelines can be followed. It is also advised to mark the floor with spots people can perform their weight exercises.
Btw. we call it physical distancing, where it is referenced as social distancing in most publications. However, it is about the physical distance between people — not about being social, or not… Washing Down The Equipment
While this was already important in making sure that gyms stayed clean and free of disease, it becomes significantly more crucial now. It should be mandatory for all those who use any machines or free weights in the gym to pre-wipe and wipe down the gear afterward. They should do this thoroughly, while the equipment should also be regularly wiped down by the staff that is on hand. Personally, I also like to use training gloves which also limits the exposure a bit.
In hotel gyms, mopping the floor and removing dirty towels is also a good way of making sure the contact is limited. Hotel Gym Towels Should Be Washed Separately
This is specifically about hotels, where there are many towels washed daily, regardless of where they came from. With the gym reopening, those towels that come from there should be washed separately. Again, this is so that the contact is limited to the wider population who might not be using the hotel gym. Close Locker Rooms
For those who have locker rooms in the gym or changing rooms, it should be reviewed of those need to get closed, except for access to any bathroom. Having people show up and workout is okay. Having them linger around and socialize is not, at least in the current circumstances. And maybe these rooms shouldn’t be used for socializing anyway, huh? Ventilate The Gyms
Good ventilation can be another tool that is used in the fight against COVID-19 in these gyms. Regardless of a hotel or regular gym, this is another strategy that can assist in limiting the spread of the airborne COVID-19 virus. plan. travel. workout
These are just some of the main steps that gyms should be taking to ensure that they can provide a safe and enjoyable exercise to anyone that comes in.
On the contrary, hotel gyms tend to be less crowded, so if you happen to need to find such gyms to get a good workout in on your travels. And HotelGyms.com is the perfect place to get that workout in without a larger risk of a crowded public gym. Read More
If you’re like most people, then you’re probably slowly considering going back to the gym. After all, training facilities across the globe are re-opening their doors with the easing restrictions concerning the coronavirus.
But, before you go back to your favorite squat rack or treadmill, there are some things you need to keep in mind. As you transition from home workouts to gym training, you might want to consider two things: how to keep yourself safe from the virus and how to avoid overtraining.
In this post, we will go over both considerations. Let us have a look… Take the necessary safety precautions
The most apparent consideration has to do with the COVID-19 pandemic. Most owners of gyms have taken some precautions, they had to due to government requirements and regulations. But, to ensure your safety (and minimize the risk of spreading the virus), you should also be prepared yourself:
- Bring your own hand sanitizer
- Wear a mask when you use the changing room
- Always wash your hands once you enter the gym and before you leave
- Keep a healthy distance from other gym-goers.
But, aside from the obvious danger of the corona virus, it’s essential to consider other factors like muscle soreness, overtraining, and injuries as you most likely trained differently back home or outdoors during the last six months. Ease back into your old training routine
So long as we train regularly, the body is perfectly capable of maintaining its adaptations — muscle mass, strength, athletic performance, stress tolerance, work capacity, and such.
But, as we stop exposing the body to that stress, it loses its ability to handle it. In other words, taking time off from the gym brings about deconditioning. Over time, we lose our muscle, strength, and recoverability. All of this is entirely normal and to be expected.
So, when you get back to the gym, it’s important to pace yourself and ease back into your old training routine. Sure, it’s tempting to jump the gun and try to pick off where you left. But, what you will probably notice is that you are not nearly as athletic as before and that you cannot handle the same work volumes as before.
If you push yourself and try to match your old performance, you will increase your risks of overtraining, injuring yourself, and suffering from debilitating delayed-onset muscle soreness.
So, what you could do is this:
1. Start with three weekly workouts of 30 to 60 minutes each. In the first week, keep your workouts incredibly light and mostly focus on proper exercise form, rather than lifting heavier weights.
2. Slowly progress your way up each week. Add a bit more work, an extra exercise, a bit more weight on the bar, or something else.
At the same time, pay attention to how well you’re recovering between workouts and how sore you feel. plan. travel. workout.
If you are intro tracking as I am, you should not pay too much attention on the numbers the first week. If you keep going, you will be back to your previous level very soon again. Tracking might be interesting also to measure how long this really takes. I use the “Strong” app and find this very helpful to keep my trainings units documented.
We are also working on integrating (selected) fitness apps with HotelGyms.com. The next release will bring some very cool features. Stay tuned! Read More
If you frequently travel for work, it can become a burden. You have health and fitness goals, but when you are going from breakfast buffet to late night take outs — eating healthy can seem like an impossible feat. While it may be easier to eat healthy at home where you can prepare all your own meals, it is not impossible to eat healthy on the go.
For this article, Emilina Lomas shared with me her tips and tricks on how to do it better. As a personal trainer and holder of a B.Sc. & M.Sc. in Nutrition, she definitely has some fantastic insights we all want to follow on our next travel. Let’s have a look at the 4 easiest ways to eat healthy while traveling… 1. Go to a grocery store
Rather than running into a café to grab a bite, go directly to a grocery store that stocks healthy options like “Whole Foods”, that has plenty of healthy meals ready to go. In terms of actually choosing the food items in the grocery store — go for foods that have a simple ingredient list.
Flip the item over and read the label, if it has a list of more than five ingredients, do not get it. Processed foods have an abundance of chemicals, preservatives and sweeteners to enhance the flavor and extend the shelf life — avoid these. Often, a food might seem healthy because its label contains the word “diet” or “low calorie” but it is stacked with junk, so be vigilant! 2. Go to a chain restaurant
If you find yourself in a small town with no “Whole Foods” in sight (cry), a chain restaurant might be your only choice for some food. But do not worry — nearly all chain restaurants in the US and Europe are required to have healthier, lower calorie options available. If you are doubtful, check out this article by “Cooking Light” that covers the 35 healthiest meal choices at the most popular restaurants in the US.
But it is not just the US — restaurant chains in Europe also have similar lower calorie options available. If you are in Europe, check out this article that covers the nine healthiest meals you can get from the most popular chain restaurants.
As an example, here are some of the options available at the biggest global food chains:
- Starbucks: Spinach, egg white and feta wrap — 290 calories, 10g fat, 19g protein, 6g fiber
- McDonald’s: 2 egg white delight muffins — 500 calories, 16g fat, 36g protein, 8g fiber
- Subway: Six inch turkey breast sandwich — 280 calories, 3.5g fat, 18g protein, 5g fiber
- Burger King: Whopper Jr. sandwich with no mayo — 260 calories, 9g fat, 14g protein, 1g fiber
See, you have options! 3. Ask the server
So if there is no grocery store and no chain restaurant available — what do you do? There are likely going to be some restaurants that you eat at that have limited healthy options on the menu. The best thing to do in this scenario is to make your own: ask the server for a grilled protein source and a side of veggies. See the chicken Parmesan on the menu and the cheesy veggies? Ask for just the chicken from that, and the veggies without the cheese. 4. Be prepared
If you are going on a two-day trip, you will be surprised how much food you can bring that covers your basis for the entire trip. We are talking fruit, protein bars, protein powder, meal prepped food that you can ask to put in the fridge on the plane (did you know that?) that you can then put in your fridge in the hotel and eat when needed. Like with everything in life, preparation is key! plan. travel. workout.
Yes, it can be hard to eat healthy while traveling for work. It can feel like you are fighting a losing battle. But if you follow these tips from, you will be able to stay on track with your health and fitness goals. Combined with a hotel gym with the appropriate GymFactor, nothing can stop you. And remember, summer bodies are made in 2020… Read More
Some people try more than others, but sticking to the regular fitness routine when being on the road can become a real struggle. And this struggle becomes even bigger when the hotel fitness facility is only offering a handful of cardio machines and a few dumbbells. That is not the boost needed to hit the gym after a day at the beach.
But let me share some good reasons why you should not interrupt your fitness training during your holidays, or travel. 1. your muscles will shrink
Certainly, every muscle needs its regeneration and its breaks. However, if these breaks are too long, the muscles begin to regress because they are no longer needed and are not exposed to new impulses. This muscle loss then must be compensated for with double effort. It would take you several weeks to get back to the pre-vacation level… 2. you will feel worse
If you have already missed the training two or three times in a row, you surely know this unpleasant inner feeling that drives you almost crazy, don’t you? The workout, the exhaustion, you miss it! And even worse, you start to feel tired and maybe even grumpy by not doing anything actively. Satisfy your hunger for exercise and power and earn that satisfying feeling after you completed a hard workout. This makes your vacation feeling even better. 3. you become unbearable for your fellow people
Nothing is more annoying than a partner or colleague who spoils your holidays with his or her bad mood. But you could become just such a fellow if you don’t feel well because of your missed workouts… Don’t become miserable and unbearable for your fellow travelers and plan some time for your usual training rhythm. Your family and friends will thank you for it. 4. you risk missing the re-entry
Did you know this? Of course, you did… The longer you stop working out, the more difficult it is to start again with the usual motivation is nothing unknown. There is this potential risk of getting used to this pleasant, easygoing, carefree holiday atmosphere, even when being back home. Don’t even give your inner bastard the chance to be remembered! 5. you do not have to do without the daily holiday ice
Holiday time also means going a little overboard. Having an ice cream here, tasty food there, or enjoying a beer or glass of wine at the beach. This is a luxury that you should not miss during your holiday. The only problem is that this will inevitably have an effect on your weight and your body in the form of additional fat pads. Counteract this by burning some of these extra calories with your usual workout. plan. travel. workout
Know your options, as you most likely will not be stuck with the hotel’s fitness center. Ask your hotel about a pool or consider a run at the beach or local streets. You might also want to check whether the hotel has any deals with a proper gym in the neighborhood — sometimes guests do get a discount or even a free day pass. Planning a workout now and then will make a nice improvement to your holiday. Read More
Just recently I came across this statement in an interesting Blog article on the unconventionalroute.com, “if you don’t plan to stay fit while traveling, you won’t. Sounds very obvious, doesn’t it? But you probably can also relate, that this part of the planning it is rarely done, right? Most of the time we look for the chicest hotels to stay, the best restaurants to have dinner at, and top places to visit. But maybe we need to pay a little more attention to our workout routine and give it also some space during vacation? Especially as there are plenty of reasons/excuses to skip a workout during your well-deserved vacation.
Everyone is different, and maybe it is enough to do some research before the trip. Or check out the fitness facility as soon as you arrive. I personally try to explore the hotel gym on the first day I get there to get a first impression. This helps me all ready to set the tone for the next days.
If you are not in the luxury position to stay in a hotel with a great fitness facility, there are plenty of alternatives to stay fit while you are traveling. You can search for gyms nearby, outdoor workout areas, running tracks, or even options for rental bikes. Best case, you can even book a hotel with a great gym.
Kim and Chris from the Unconventional Route, even take it a step further and share the ir favorite fitness toys they are traveling with:
- Foam Roller
- Lacrosse Ball
- Elastic Resistance Band
- Phone Pouch
- Wireless Headphones
I personally love the resistance bands. They are easy to pack even when you travel carry-on and they are useful for exercising and stretching. A handy tool which can also improve the gym experience in a light equipped hotel gym. And of course, I always bring my headphones to hear my tunes when I hit the gym. Read More
Are you listening to music during your workout? Okay, most of use are not going to the gym right now. But that (hopefully) does not mean workouts have been suspended, huh? How do you find new refreshing tunes? If you are using Spotify, they have a solution for you — Soundtrack your Workout. Apparently, users have created over a million workout-focused playlists in the last few months, and now those are made available to always have a new mix on hand. How to create your Spotify Workout Playlist
With this newly launched interactive website, you can create the playlist according to your needs by simply answering a few questions. When you start the wizard on their website, you first select the duration of your playlist, which can be as long as two hours. Next, you can choose if you want to listen to music, podcasts, or a mix of both.
As the next step, you have to select from eight different workouts, including Yoga, cardio, weightlifting, or running/biking. For each playlist, you can select one workout type and you can also specify who you are working out with.
Before the final step, you have to tell Spotify what workout vibe you want or need, if you are “totally Zen”, or want “get movin’” or even if you “need motivation”. And now finally, for real, you select the genre you want to listen to. It takes less than 1 minute to create your workout playlist. How good are they?
Personalization is the key! While Spotify had already pre-designed workout playlists, they were not always a fit. Fun fact, back in 2015 Spotify already tried to build playlists for runner, which was even taking BPM into account. However, this was shut down a few years later. Still not convinced that music can make a difference?
Still wondering how listening to your favorite music when you hit the gym can improve your workout? The Huffington Post published 7 Reasons why you should listen to music during your workout. Also, the National Center for Health Research out of Washington published with “Can listening to Music improve your Workout?” and interesting article which goes deeper to understand how your favorite tunes can enhance your exercise. Read More