We continue to our focus on Exercise for Overlanders with the reminder focusing on variations of exercise for those who don’t have the time to spend time in the local gym.
Regardless of your holiday destination you can still manage to stay in top shape if you understand your surroundings while allowing you to enjoy your holiday.
Enjoy the read:
6. Pull-Up/Kneeling Lat Band Pull Down
This exercise works your biceps and lats. You’ll need your resistance band and anchor point for this exercise. As an overlander, you’re on the road all the time.
You may need to work out where the gym isn’t an option. Luckily for you, this exercise is an alternative to pull-ups. Both pull-ups and Kneeling Lat Pull Downs use the same range of motion.
Your lats are getting worked identically the same way. You can customize your workout to adjust to your fitness level.
With your palms facing down and out, grab your resistance band. Kneel on one knee and raise the resistance band above your head.
Exhale, and bring your hands down to your shoulders. Inhale, and bring your hands back above your head. Do ten sets of five like each exercise.
7. 30-second sprints
When you add sprints to your exercise plan, it helps you get fit faster. 30-second sprints are intense. You’ll be impressed with the results. This exercise is perfect for people on the go like you.
You’ll get the same cardiovascular benefits as someone who works out for a longer time.
These short explosive runs will improve your endurance and muscle health. Sprints also burn calories rapidly.
You can combine sprints with any other cardiovascular exercise in your routine. It’s recommended to sprint three times weekly.
For your first sprint, don’t run at max speed. If you feel tightness or joint pains, go back and stretch. After each sprint, recover by slowing down to a comfortable pace.
While you slow down, never stop moving. For your next sprint, run at a faster speed, but still not max speed. The recovery time between each sprint is two minutes.
For the final three sprints, you do, run at max speed for thirty seconds. These are the sprints that you’ll be giving max effort.
8. Six inches
Six inches is an isometric exercise that strengthens the abs. This exercise directly targets the abdominal muscles.
The movement required is simple, and you don’t need any equipment. For the best results, combine this exercise with a balanced diet.
Lay on your back. Fully extend and keep your legs straight. You can put your hands under your back or at your sides.
Where you place your hands will give you extra support. Point your toes upward.
Tighten your abs, put your feet and legs together, and raise your legs six inches off the ground. As you lift your legs, exhale. Hold that position for thirty seconds.
Inhale, then lower your legs. To start, do ten sets of five. Gradually work your way up as you get stronger.
Don’t forget to take small breaks between reps to give your body rest. Before targeting your abs again, rest for twenty-four hours before training.
The plank is another isometric exercise that targets the back and abdominal muscles.
When you do planks correctly, they also target your glutes, shoulders, quads, and chest. In the plank position, keep your core engaged.
Don’t dip or raise your hips in the are. From head to toe, stay aligned. Having good form for your planks are essential. It makes exercising easier. Using proper form will help you avoid injury.
Get on all fours with your hands flat on the floor. Place your hands at shoulder-width. Lift your knees off the floor and extend your legs. Support your body with your legs and arms.
This position is called a high plank. It’s one interpretation of the plank exercise. Forearm planks are more challenging.
From the high plank position, slowly lower yourself one arm at a time onto your forearms. Hold each plank position for thirty seconds. Start with ten reps.
10. Prone Back Extensions
Strengthening your lower back could be the single most important part of your exercise routine as an overlander.
Lay down on the ground and put your hands behind your back as if you’re about to get arrested. With this exercise, focus on raising your chest off the floor.
At the end of the motion you should be contracting your upper back, contracting your lower back, and some glutes and maybe a little bit of your hamstrings and your quads.
Try to to hyperextend your neck and flick your head up first. If you flick your head first and hyperextend your neck you’re going to be over-activating your upper traps.
Another variation of your exercise is to put your hands in front of you. This will create extra torque on your lower back, therefore making the exercise a lot harder.
By having your arms in front of you, you’re going to be adding more body weight onto your rhomboids and your mid traps and your lower back.
It creates more torsion in your lower back and other muscles that help you extend your back. This is also known as the Superman position as it makes you look like you’re flying in air!
Walk it off
The best time to walk is after exercising. You would’ve burned off a lot of glycogen. When you walk, it should be brisk. Find a hill or incline and use it for five minutes to start.
While you’re doing this exercise, don’t stop. The exercise focus is Happiness Walk. This walk helps to relieve stress and revitalize your mind.
The longer you walk, the better you feel. Mental health is crucial in overall health.
Stay focused on your feet for three minutes. Roll your feet from heel to toe, and feel the ground beneath you. Now, focus on your breathing. To increase your lung space, stand upright. As you inhale, take in positive energy.
As you exhale, release negative energy. As you walk, in your mind, speak positivity into your life. Saying an affirmation you’ve memorized will help you stay focused.
While on the go, smartphone applications are a great way to track your progress. Here are two great apps for drivers.
Apps That Can Help You Nike Training Club
Nike’s fitness app is one of the best out there, and it’s free. You can do these workouts anytime and anywhere. The app offers you a structured workout plan. When you download the app, you have to take a quiz.
It asks you how often you work out and the exercises you like to do. Some of the programs you can choose are:
- Bodyweight training
Most of the programs on this app take four to six weeks to complete. Different stages are depending on your workout. The best way to utilize this app is by following the programs.
One workout tab allows you to choose exercises for specific muscle groups. In your activity tab, you can check the records of your workouts.
You receive trophies for the goals you accomplish. You can follow one work out at a time, and progress, as you get stronger.
BodBot Fitness Coach
BodBot is your virtual personal trainer. If you’re an overlander, this app is for you. You can customize the difficulty, goals, and use of equipment.
BodBot gives you a step-by-step guide to do each exercise. This app has the most advanced bodyweight training programs around. You can use this app to work out anywhere.
Although your schedule is busy, you will still see results with this app. By following an exercise program, you’ll build muscle, improve fitness, and have more endurance.
Your training plan maximizes your fitness gains. Bodbot is just as good as having a trainer. This app creates an individual program for you, then adapts to your progression. Where you lack, the app corrects it for you.
BodBot connects to Fitbit, Google Fit, and Apple Health. It also has a food plan.
Your meal plan is foods recommended that will help you reach your goals. Find the right diet to complement your exercise regimen.
Working Out Regularly = Long-term Health Benefits
We all dread working out. Getting into a habit of working out has long-term health benefits. When you work out regularly, it makes you feel happy.
Decreasing stress is one of the benefits of exercise. You’ll also lose weight and be healthy. Regular exercise is one of the three ways your body spends energy. It supports your metabolism and burns calories.
When you exercise, your body releases hormones that help your muscles consume amino acids. The older you get, the more muscle mass you lose.
Your chances of being injured are greater. Increase your energy level by exercising. If you suffer from persistent fatigue, exercise will boost your energy.
Do you have any other exercises or apps to recommend?