At long last, it’s here…your summer holiday! You’ve worked hard, saved, planned and now it’s finally arrived. You plan to take full advantage of the time off and lie around the pool, or laze on the beach while sipping some fruity adult beverages and do absolutely nothing…right? Wrong! While taking a holiday is quite arguably vital for your mental well being, taking an exercise holiday is an overall bad idea and can in fact be hazardous to your health. The sad reality is, your body doesn’t take a break and you know the old adage, if you don’t use it, you’ll lose it.


How quickly you lose endurance and/or muscle depends mostly on your genetics, but here are some general guidelines:

* Aerobic power can decline 5% in one week, 15% in two weeks, and up to 25% in three weeks.

* All your recent fitness gains — muscle mass and cardiovascular strength — could be gone after about two months of inactivity.

* You tend to lose aerobic capacity faster than muscle strength. (Muscles are resilient and retain a memory of all those exercises you did.)

* The fitter you are, the faster you lose your fitness (I know, so unfair!).


So now you’re re-thinking that “absolutely nothing” plan, huh? Fortunately many vacation destinations offer a variety of activities that are fun and can also be classified as a workout such as:

* Walking or jogging on the beach
* Surfing, swimming, snorkeling, skiing or diving
* Riding bikes
* Hiking
* Playing golf/tennis

And most hotels offer in-house gyms. While many are less than extravagant, they usually do have the basics: a treadmill or other cardio machine and some Nautilus machines and/or free weights. Doing just 30 minutes of cardio a day and 2-3 sets of weight lifting 2x a week should be sufficient to stem the tide of fitness evaporation.

So what if you find yourself in a hotel that doesn’t provide a gym? Many hotels offer exchanges with local gyms in which a hotel patron can pay a small fee and use the local gym for a short period of time; just ask at the hotel’s front desk.

And if all else fails, come prepared and bring your own equipment. A resistance band, jump rope and a good attitude is all you really need to get a good workout on the road. Be sure to bring this sheet too, hang it up on a mirror or some place where you can’t ignore it and get to it!

Quick Holiday Workout

This ultra-quick workout targets the major muscles of the body for a quick, efficient workout. Be sure to warm up for a few minutes by walking in place, doing star jumps or jumping rope.

Pushups

Pushups work your arms, chest, abs and back and you don't need any equipment. You can do them on your knees or toes. Be sure to keep your back straight and your head in neutral alignment. Keep your abs tight as you lower and exhale as you push back up. Do as many as you can for one minute and move on.

Tricep Pushups

Same basic move as the “regular” pushup but your hands should be chest-level and you need to keep your elbows glued to your body throughout the movement. Do as many as you can for one minute and move on.

Plie Squats w/ Resistance Band

Working your quads and glutes, squats are a very efficient exercise. Stand with your feet wider than shoulders, toes turned out and the resistance band stretched beneath your feet. Keeping the band taut, lower into a plie, keeping knees in line (and behind) toes and at the same time you’re your arms up, then squeeze your bottom to stand up. Do as many as you can for one minute and move on.

Note: if you don’t have a resistance band, you can use hand weights/books/water bottles or nothing.

Deadlift with resistance band

The deadlift works your back as well as your hamstrings. Stand on your band and pull it tight with your hands in front of thighs. Keeping your back flat, tip from the hips and bring hands down the legs to mid shin. While you're down there, bend your elbows and pull them up to your ribcage, contracting the back. Squeeze your bottom to lift back up. Do as many as you can for one minute and move on.

Note: if you don’t have a resistance band, you can use hand weights/books/water bottles or nothing.

Tricep Dips

Find a chair or solid object and sit on it with your hands next to your hips. Move your hips in front of chair and, keeping your bottom close to the chair, bend your elbows and lower a few inches. Don't sink into your shoulders or lower past 90 degrees. Do as many as you can for one minute and move on.

Plank

The plank is a great overall core workout (much more effective than sit-ups). Get on your hands and toes (with face facing the ground) and lift up. Keep you abs tucked in and your bottom flat. Hold for one-minute, rest and do again until you can’t anymore.

Now, pick up your jump rope and jump for five minutes (it’s harder than it sounds). And if you didn’t bring a jump rope, do star jumps for five minutes or dance around the room (it’s ok no one will see you).

Spine Stretch

Lying on the floor, place right foot on the left knee. Using your left hand, gently pull your right knee towards the floor, twisting your spine and keeping left arm straight out, hips and shoulders on the floor. Hold and breathe for 10-20 seconds (or 5 full breaths). Repeat on the other side.

While not the most comprehensive of workouts, this quick routine will get your blood flowing and help keep you in shape while on holiday. And just think; now you can go hit the buffet guilt free!



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