Cardiovascular exercise stimulates your entire body, encouraging improved circulation, heart and lung strength, system detoxification and more. It also enhances your mood and quality of life. Weight-training exercise increases lean muscle mass. Muscle burns calories for energy, so the more muscle you have, the more calories you will burn. Be aware that lean muscle weighs more than fat though, so you shouldn’t pay too much attention to your scale, initially.
Make a commitment to invest at least four hours per week exercising. As soon as you feel your enthusiasm decreasing, try a different activity. You can divide your time any way you want. Keeping it fun will help you stay motivated, and eventually you’ll reap the rewards! To achieve a more shapely, hard-body look, try adding at least two hours a week of free-weight or weight-machine training to your aerobic routine.
Here are ten helpful tips for working out while travelling.
Most hotels come with some form of exercise room – so traveling doesn’t have to be an excuse to miss your routine.
- Brisk walking is one of the most effective forms of exercise. Walking before meals will reduce your appetite. Start slow and work up to a schedule of walking 30 to 60 minutes a day.
- Get in the habit of being more active. For example, park your car as far from the supermarket entrance as possible. Instead of using the elevator, walk up the stairs.
- Exercising in the morning will speed up your calorie burning all day long. You will also have more energy during the day, and it will be easier to stick to a regular schedule.
- Make sure you warm up, stretch, work out and then cool down.
- Any exercise is better than no exercise, so don’t put off a workout because you don’t have time to do the whole thing.
- Read weight-control success stories for motivation and inspiration.
- Determine your training heart rate (THR) and use it to gauge your workouts. To find your THR, subtract your age from 220. Multiply this number by 0.5 for 50%, the low end of your range. Multiply by 0.85 for 85%, the high end of your range. Divide these numbers by 6 to find your corresponding 10-second heart rate. You can also use this calculator to find your THR.
- To burn the most calories, focus on exercises that use the large muscles of your lower body (your thighs and buttocks). Examples of this are walking, running and cycling.
- Add exercise times into your calendar. They are important appointments you should keep with yourself!
- Drink plenty of water while you exercise so you don’t get dehydrated.