Time restraint:

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    Dec 09, 2007 1:26 PM GMT
    I know you only get out of your workout what you put into it, but I travel extensively and have just a few hours to devote to training.. Does anyone have a simple yet thorough workout routine. I have limited time for gyms and hotel gyms are very limited on the equipment they have. Suggestions or Thoughts ?
    joe
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    Dec 09, 2007 9:22 PM GMT
    It doesn't take THAT much time - depending on your objectives. A harder thing for you is eating on the road.

    If you want to chat about it sometime, I'm game. I have a few clients with the same challenges, and we've found workarounds.

    Joey
    www.prime-fit.com
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    Dec 09, 2007 9:27 PM GMT
    Generally I try to keep to cardio - Swimming and Running - when traveling.

    When weight is not a factor in packing, I also have a small cased set of dumbells (40#, about the size of a computer briefcase) that works great.

    For me the important thing when traveling is to have an open pool at the hotel. If I can't get in my laps - even late at night - I tend to get very grumpy after a few days.

    Between that and quite a few calisthetics (Sit-ups/crunches, Push-ups, Pull-ups, Chin-ups, Squats, Calf-raises, etc.), and Karate Kata, I usually manage.
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    Dec 09, 2007 9:29 PM GMT
    I've found it difficult at times to get the workouts in, but when you go in knowing exactly what you need to do and how, and don't use your time for chit-chat, you can get an amazing amount of work done in 45min-1hr. And I've found I now can do that twice a day now since starting the new workouts a couple of weeks ago.

    Now what to do depends on what your goals are.
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    Dec 09, 2007 11:30 PM GMT
    I travel much too frequently and I share your concerns. Very few hotel fitness centers offer even a modest selection of equipment for the gym rat. But if you belong to a Health Club and they are a member of the International Health, Racquet and Sportsclub Association (IHRSA), you can use many of the member facilities for a reduced Guest Fee as part of their "Passport" program.

    Below is a link to the IHRSA website. In the bottom right corner of the screen, enter the location you're traveling to and a list of member facilities will appear. It has been incredibly helpful to maintain my work out routine while on the road.

    http://cms.ihrsa.org/index.cfm?fuseaction=page.viewPage&pageID=18711
  • atxclimber

    Posts: 480

    Dec 10, 2007 2:11 AM GMT
    My friend's fitness writeup that I linked to in another thread (available here) specifically advocates one hour of lifting every other day, and no more, and doing basic multi-group stuff like squats, bench, etc. Apparently most of the "modern" programs (he cites Bill Starr, Mark Rippetoe, Westside Barbell Training and Hypertrophy Specific Training) follow similar ideals.

    An hour every other day on basic gym equipment seems pretty straightforward, i.e. you don't need eighty wacky isolation machines to do everything (he, and others I know, specifically advise against isolation machines because they neglect postural muscles and waste time -- until you are so strong that you can't train your biceps with full-body movements any more for lack of actual energy, isolation machines serve less purpose.)

    I don't lift weights, so this is just what I've heard.
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    Dec 10, 2007 8:36 PM GMT
    When I travel, I always pack some resistance bands that you can use for all sorts of exercises. Bodyweight exercises work well too- pushups, handstand pushups, etc. I did a workout program from the Navy Seals a few years back with a few guys in my office- all bodyweight exercises. Everyone was puking by the end. It only took a half hour too. By the third week everyone could start to see changes. I can send it to you if you want.
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    Dec 10, 2007 8:56 PM GMT
    For cardio on the road, choose 1 machine and do intervals. This is the best cardio workout in the shortest amount of time. For example, if you're on the treadmill, run for 30 seconds at 90% effort (I find this is usually the 9.5-10.5 setting), then do 1 min. at 40% effort. Repeat 10-15 times, depending on fitness level. According to the research I've read, this is one of the best ways to blast fat away and keep the heart in shape. What's great about it too is that you can do this on ANY cardio machine the gym you're at may have (rower, elliptical, stair climber, etc)!