Isometrics are one of my favourite keep fit approaches at home and away because you don't have to go anywhere, it doesn't require any equipment, and it is super for keeping those muscles toned.
The short version of Isometrics is that they are a "type of strength training whereby the joint angle and muscle length do not change during contraction. They are done in static positions, rather than being dynamic through a range of motion."
Translation: You are basically exerting pressure against your body from your own body to exercise instead of exercising by moving your joints and thus your muscles.
Also, be careful! Just because you're not lifting iron weights or going flat out on a machine doesn't mean you can't hurt yourself. If you slip or lose grip you will find out just how much force you are exerting.
Bottom line, you may look like your having a serious argument with yourself if someone walks in on you doing isometric exercise but trust me, it's great!
Keeping fit is now a common part of everyday life for millions of people and hotels have recognised they need to keep pace with the times. Whether you're a regular business traveller, away for a couple of days or on vacation at some fancy resort, chances are there's a gym where you're staying.
The nice thing is these gyms typically have something for everyone. Heavy iron plates for the powerlifters, shiny dumbbells for everyone, machines that look like torture instruments and nice rubbery mats for the yoga set. It's all there and I've always looked at a new gym as a chance to try out new routines and exercise with equipment I haven't used before.
What I'm saying is is too easy to get stuck in a rut..
(Call it a your routine if your still happy with it) at your regular gym or fitness studio. So here's your chance to try something new! Perhaps your old gym has never had a rowing machine. Well, here's your chance. Or maybe they don't have a good leg press machine, well, here's your chance.
My point is that you need to embrace the different surroundings of your temporary gym and make the most of it.
Jumping jacks, are you for real? Well, yes actually. You see there's a reason they taught you all those exercises in gym class back in elementary school. It's because they work, and like walking or isometrics, require no equipment, can be done easily, anywhere (well almost, but we'll get to that) and are a great way to start the day.
Also, how do you think the military keep fit? Calisthenics are a huge part of their exercise programme and I figure since we're not in elementary school here we should aim high. So let's outline some of the USMC physical fitness test (PFT) requirements as your target level of achievement.
Note: This is setting the highest benchmark here so remember, be realistic of your abilities as these targets are to achieve the max score on the PFT!
Here's a link to the current USMC PFT/CFT requirements with all the requirements for different ages: https://www.fitness.marines.mil/PFT-CFT_Standards17
So there you have it, there's loads of ways to keep fit while on the road! Admittedly, I got a bit carried away with the Calisthenics but that's probably because I consider it to be the foundation to working out without any equipment if your not staying in some fancy hotel with a gym.
Speed lifts (e.g., box squats, speed deads & speed bench) are essential to increasing strength, acceleration and power.
One of the main reasons we go to the gym is to build muscle mass. The first year we start training we make insane progress, then all of a sudden we hit a brick wall and all progress begins to plateau.