Silhouette young woman, exercise on the beach at sunset.

BYOB: Bring Your Own Workout for Summer Vacations

By Jen Fuller-Allen

J Smith Young Y.M.C.A Programs Director

Vacations are a wonderful opportunity to relax, unwind and enjoy a chance to take a break from the hustle and bustle of daily life. Vacations were designed for us to rest, but some worry that all their hard work in the gym will go down the drain after a week or so of vacation. Not to worry. Your body will benefit from a small break and from the variation of your normal routine.

Your first option is truly to rest. Take a few days to let your body recover from exercise, catch up on your sleep and give yourself a chance truly to relax. Resting is just as important as working out because it’s an equal part of the total process required to build strength, endurance, and muscle. Working out breaks down your body tissues. Resistance training breaks down muscles causing microscopic tears. When the muscle heals and rebuilds itself, you grow stronger. Rest days allow your body the time needed to rebuild.

Sleep is also an important part of the process to get stronger. Your body produces more growth hormone during the REM cycle of sleep, which aids your body in repairing and rebuilding muscles post-workout. Sleep is also a very important part of keeping you healthy in general. If you are skimping on your sleep at home, a vacation is a great opportunity to sleep a little later and help your body recover.

If the idea of resting for a week is more than you can handle, here are a few quick and easy ideas to incorporate fitness into your vacation without spending all your time in the gym with your days of rest and relaxation.

  1. Bike around your destination. Bring your own bike or rent one from your vacation destination. Use it to explore your surroundings or to go to and from dinner. For most of us, almost all of our time commuting at home is spent in a car. Try to limit your time in the car on vacation as much as possible and make your travel time active time.
  2. Try something new – you can canoe, kayak or paddleboard at the beach. Try hiking, skiing, or rock climbing in the mountains – no matter where you are, there is sure to be something you haven’t tried before or something you don’t get to do frequently.
  3. Pretend that the elevators don’t work. Use the stairs whenever possible for a little added calorie burn.
  4. If it’s within a mile, walk. Walk to breakfast, lunch, dinner, and the shops across the street. Lots of short bursts of activity will add up and you will have the opportunity to see lots of sights you might have missed from the car. If you wear an activity tracker, make it your goal to hit 12,000 steps a day instead of 10,000.
  5. Stretch – use this opportunity to try yoga, Pilates, or just spend time stretching outdoors and enjoy the quiet. You can easily create your own routine, download a free app for a workout that you can follow, or visit a class.
  6. Tabata – this is a quick and easy (and super challenging) workout for anyone. Select an exercise, preferably a bodyweight one, and perform that exercise as many times as possible for 20 seconds. Work as hard as you can in the 20 seconds, bringing your heart rate up as high as possible. Rest for ten seconds and then repeat for 8 total rounds (4 minutes of total time). Use a watch with a timer or a tabata timer app to help you keep track. Your goal is to do 4 rounds of tabata total (16 minutes). A full body tabata workout would include squats, pushups, planks, and burpees. You can substitute any exercise you can think of for those listed — just be ready to repeat it for four minutes. You can break it up with some core work or add in some interval run/walking at the end to make it a little bit longer.
  7. Visit a new gym. If you have a YMCA membership, your membership is good at any YMCA through membership reciprocity, so take a new class or try out another facility. If you aren’t a Y member, ask your hotel if they have any special deals worked out with local gyms that you could visit.
  8. Play a game with your friends and family. Volleyball, tennis, golf – anything that you all enjoy and will get you moving will fit the bill.
  9. Find a hill near you – walk, run, skip, lunge, backpedal (walking or running backwards), and sprint to the top of the hill and jog back down. If you want to make it a little harder, do 10 pushups every time you get to the top of the hill and hold a plank at the bottom of the bill for 30 seconds. Repeat the entire routine for 20 minutes.
  10. Use your body as your resistance for your workout. Bodyweight workouts are wonderful – they easily incorporate your entire body and can get your heart rate up in a hurry. Look for 10 minute body weight workouts on Pinterest – you may be surprised at how difficult they are.

 

If you want a more challenging outdoor workout – try this one.

-          Walk or run to a local park.

-          Wall sit with your back against a wall or phone pole – try to hold it for 1 minute.

-          Run to the monkey bars and either complete 10 pull ups or hang on the bar for 30 seconds at a time (repeat 10 times).

-          Complete a set of 10 tricep dips off a park bench or set of parallel bars.

-          Bear crawl in the grass for 30 seconds. (Bend down and put your hands on the ground. Try to keep your back flat as you crawl forward as fast as you can.)

-          Crab walk for 30 seconds. (Sit on the ground and bridge up with your hips so you look like a table top. Walk forward on your hands and feet as fast as you can.)

-          Hang on the bar again and try to do 10 knee lifts to your chest. If that’s too hard, hold a plank on the ground for 1 minute. Complete both exercises if you want an added challenge.

-          For your finisher, complete 10 burpee/broad jumps (From a standing position, bend down and put your hands on the ground. Now jump your legs out behind you, so that you end up in the top position of a push-up. Perform a push-up and then reverse the motion quickly and come back up. Immediately broad jump as far forward as you can.)

You can repeat the entire circuit or run/walk back to your starting point.

 

Exercise doesn’t have to be confined to four walls of a gym. No matter where you are, there are lots of options to find a way to work a little activity into your day.

 

 

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