Strength Training on the Road
Just about everyone can get to a sidewalk or a park when traveling away from home to get his or her cardiovascular activity. On the other hand, getting your strength training session in can be nearly impossible. With a quick and simple routine developed by your trainer, however, strength training on the road can be as easy as going for a walk in the park. The following routine can be done by the majority of the population with some guidance and creativity by your trainer.
Push-ups (Chest): This exercise should be done till failure. One set until failure will definitely be enough to train your chest.
Row (Back): With an exercise band that is appropriate for your level, this exercise will certainly train your back muscles. One set till failure will accomplish more than you ever imagined.
Overhead Squats (Legs): With a simple phone book you can get enough resistance to really train those legs. One to two sets of 12-20 repetitions will train your legs and lower back enough to keep you conditioned for your regular routine.
Walking Lunges (Legs): This is one of the most effective exercises you can do without any hand weights (especially after doing your squats). One minute of walking lunges will train your quadriceps, hamstrings, and your glutes to perfection.
Chair Dips (Triceps): Keep the flab away from the back of your arms with this exercise. One to two sets of 12-20 repetitions will keep your arms in great shape.
Biceps Curl (Arms): With an exercise band appropriate for your level, this simple exercise will keep your biceps in good shape. One set till failure or two sets of 12-15 repetitions will keep your biceps nice and toned.
Bike Crunch (Abdominals): This exercise will strengthen and sculpt your mid-section. One set till failure will help you stay on track with your abdominal program.
The Bottom Line: You can keep up with your strength-training program on the road with a little planning, desire and commitment. The program was designed to give you a full body workout in a matter of minutes. In fact, the whole routine should take no longer than 15 minutes to complete. Remember to give yourself at least 24 hours of rest between workouts. Stay committed and get the results you''ve always imagined.
Carlos Alberto Rivas, MS, CSCS is the fitness/ personal training director of the Baptist East/MilestoneWellness Center. Carlos has a master''s degree in exercise physiology and has over 10,000 hours of personal training experience. Carlos is also a member of the Kentuckiana HealthFitness Magazine''s Editorial Advisory Board. Carlos can be reached by phone at (502) 896-3900 ext.142.