HEALTH TIPS - A nomad’s workout - Business of Life - livemint.com

So you’re stuck in a hotel room,
or simply travelling a lot on work.
But ou’re also someone who
enjoys his/her visits to the gym
and doesn’t want this constant
travelling to put a break in your
training schedule—here’s a
routine that requires minimal
equipment. Just your body
weight, a mat/carpet, and 20
minutes.
The pillars of the following
programme rest on correct
execution, the way in which you
perform the exercises, the use of
compound movements (where
you use more than one muscle
group), and little or no rest
between exercises so that you
can keep your heart rate elevated
and challenge your
cardiovascular fitness. Change
the tempo and speed of the
workout to challenge yourself
even more if you have advanced
fitness levels. For example,
perform a basic push-up in the
1:3 ratio—one count to go down
and three to come up. This
makes you work harder as you
need to lift your body weight
against gravity at a much slower
speed and in a more controlled
form with correct posture and
execution—so your muscles have
to work a lot harder to complete
the move.
The key is to maximize your time
and effort and alternate between
upper-body and lower-body
exercises so that your muscles
get time to recover while you are
still active.
The workout
Warm up: Start by stretching
large and major muscle groups
such as a basic quadriceps (the
front of the thighs) stretch,
hamstring stretch or hip flexor
stretch for the lower body, and
progress to a basic chest and
back stretch. Then switch to
smaller muscle groups with basic
neck rolls, bicep and tricep
stretches.
READ MORE...


A nomad’s workout - Business of Life - livemint.com