Travel ready fitness program
Introduction
So, you’ve made your plans, even made your bookings and paid the money. Congratulations!
I venture to say that the travel will be far more enjoyable when you’re physically up for the challenges that your trip will bring. That’s why I’ve introduced this service as many friends, colleagues and family members are travel enthusiasts.
In this initial overview, I will largely be discussing travel ready fitness from a “general purpose” perspective. I’ll address more specific applications such as an event or physical challenge in a later article. It may also be a good idea to consult with a coach with specific expertise in that particular activity.
Let’s consider what’s ahead
I venture to say that your daily travel activities will involve many of the following tasks –
- Hefting luggage. Sure, your suitcase has wheels but you will still have to lift and carry it each day – in and out of taxis; on and off the carousel; into a train; up a flight of stairs or when the escalators aren’t working . You get the general idea.
- Getting your hand luggage in and out of the overhead locker on flights and buses.
- Getting in and out of seats in buses, planes, trains and taxis.
- Up and down lots of stairs.
- Walking, lots of walking!
As one day rolls into another, it’s important to have the physical strength and endurance to keep backing up.
Now define what success looks like
Success will vary from person to person and even from trip to trip. An assessment should take on board any recommendations from the trip organisers (if applicable) and specific challenges on your itinerary e.g. the famous stairs at Machu Picchu.
If you are focused upon performance, a higher level of fitness will be required. Irrespective, the longer you have to prepare and the more time you can devote to training, the better your travel experience will be.
The 5 elements of your training
Your physical training will include several of the following elements.
Building more walking into your daily routine
There are many ways in which you can accomplish this, such as a walk before breakfast, during your lunch break or after dinner. Getting off a couple of bus stops earlier than usual also works well. Using a wearable step counter is strongly recommended as is having a daily step goal to aim at.
Additional walking on the weekends
This would be a good time to practice wearing your intended travel shoes along with carrying your day pack, complete with the likely items you have in it on your trip. So too, you should seek out the type of walking conditions you’ll be encountering on your trip such as hills and unsealed services.
In the gym
It’s here where you will receive training based upon what you are preparing for. A primary aim will be to get you strong, so you can handle what is sent your way. Whilst every person’s program is different, you can expect supervised sessions which include lifting, squatting and stairs. Don’t be surprised if your family and friends remark upon how well you’re looking!
Otherwise incorporate exercise in your daily activities
We will look to build in exercises that you can do around the house or in the office to supplement your gym workouts. This will include weighted carries – in your hands, on your back or on your shoulders. This will dramatically improve your physical capability – it’s likely you will be amazed at what improvements you can make in just a few sessions.
On specific equipment
If for example it’s a bicycle event you’re training for, then time on the bike and perhaps an indoor trainer will be all-important. For rowers, likewise it will be out of the water as well as on an indoor rower. Getting the balance right between specific and general purpose training is key.
The advantage of having a trainer
You’ll find having a knowledgeable person to guide you through this process will help in many ways –
- A personal program tailored to your requirements
- To show you how to do the exercises
- Adjust the program as required
- Provide encouragement and insights as the program progresses
- Handy information about diet and travelling
Happy travels!
I have heard it said that half the enjoyment of travel comes from the planning and anticipation. Implementing a travel-ready fitness program will have you raring to go come Departure Day!