Fit For Adventure: Staying fit while traveling
By Brooks Schevers
I’m sure some of you, like me, have worked hard to achieve a level of fitness that satisfies your personal goals and aspirations. But once you decide to go on a vacation or an adventure, you’re starting over when you get back. The fact is that when you stop working out for any extended period of time, you simply can’t stay your best. Some of us gain unwanted fat, some of us loose muscle mass but we all lose strength and fitness. Not to mention a good number of us workout simply because it makes us feel better in a variety of ways. I’ve realized just because I’m staying busy doing activities and possibly even strenuous activities such as hiking and climbing; I’m still not working my body the way it’s used to being worked. I’ve been thinking it would be great to go on your next adventure and come home without losing any fitness, strength gaining unwanted bodyweight. If you’re on the same page, read on!
We wanted to introduce the overland traveler to a new way to keep or even improve fitness while abroad, with a compact solution that can fit in a small bag and only weighs a pound. The product is called a TRX and was developed by a former military member looking for a way to improve his fitness while stationed overseas. The device is essentially a strap with handles that can be mounted to a variety of things such as the top of any door or to a tree outside your tent. You’ll be seeing the TRX attached to the rack on our Jeep Rubicon. The handles can be lengthened or shortened to adjust the intensity of each exercise performed, you can also move your feet back for increased intensity or forward for decreased intensity. The TRX offers a great range of exercises that can work every muscle in your body with a varying degree of intensity. The device also offers the ability to change from one muscle to another with little or no adjusting This is a great advantage for several reasons as it allows you to superset (working one muscle then without rest moving to another muscle group) muscles together increasing the intensity which helps burn body fat and increase metabolism. It also going to help you cut down on your work out times.
There are a limitless amount of workout routines with an equal amount of opinions. All of them have their do’s and don’ts, some are based on science others on experience, however all of them are based on the writer or creators personal opinion. After more than 20 years in fitness training I have learned that what works for one individual may not work for another. Everyone has their very own complex body and mind that can either limit or enhance ones abilities. I have learned everyone has the ability to improve their lives through an ongoing fitness and nutrition program. So below I’ve designed a program to help you while you’re on your next adventure. This is a workout plan designed for the adventure traveler, it is a 3 day on 1 day off plan that can be done several different ways. For instance, it could be done Monday Wednesday Friday or it could be done Monday Tuesday Wednesday, then repeating on Friday Saturday Sunday or how ever fits into your travel schedule. Keep in mind you want to do days 1, 2 and 3 in order and of course as often as possible. But do keep in mind that you want a 3 day recovery between working out the same body part. So if you work out say your chest, shoulders and triceps on Monday you wouldn’t want to work out again until Friday, giving your muscles time to fully recover. Below you will find a routine that can be used to retain increase or build on your fitness.
Day One: Abs, Chest, Triceps
Roll out - (standing beginner or kneeling advanced) - 3 sets - 20 to 25 reps
Crunch - 3 sets – 20 to 30 reps
Plank - 3 sets – 60 second
Chest press - 4 sets – 10 to 20 reps
Chest fly’s - 3 sets – 12 to 15 reps
Push up’s - 3 sets – 12 to 15 reps
Overhead skull crusher’s - 6 set’s – 12 to 15 reps
Day Two: Legs and Shoulders
Squats 5 sets - 10 to 15 reps (these can be done with several variations, standing with both legs, and feet shoulder width apart, increasing the intensity by moving your stance in. You can increase the intensity by going deep and doing jump squats or for the best leg and glute workout you can do one legged squats or one legged jump squats)
Sprinter - 4 sets 12 to 15 reps
Hamstring curls - 4 sets – 12 to 15 reps
Shoulder flys 4 sets – 12 to 15 reps
Day Three: Abs, Back and Biceps
Repeat of day 1 for Abs
Seated pull up - 4 sets – to failure
Standing rows - 4 sets – 12 to 15 reps
Curls - 6 sets - 20,15,12,12,10,10
