We just got back from a great 10 days in Vietnam and thought it would be good to talk about keeping fit on holidays. It is too easy to use travel as an excuse to stop routine exercise. I used to never exercise on holiday- I’d exercise a lot before the trip but then tell myself that I had earned a break. I wasn’t doing myself any favours! Not only was I losing fitness, I was also missing out on some great experiences that can come from exercising in another country. Taking a break from your exercise regime for more than 2-3 days, can set you back weeks of training.
-It is important not to increase the volume or intensity, but maintain fitness. Keep the intensity of your workouts, but drop the overall volume by 25-40% depending how you feel.
-Exercise first thing in the morning. Easier said than done, but it will clear your mind for the day.
-If you can, locate the local gym or book a place with exercise equipment or near to a river path/track/park.
-Pack enough exercise clothes so it doesn’t become an excuse.
-Try to eat well, allow for holiday indulgence but remember too much can derail your post holiday fitness goals.
Our workouts while travelling in Vietnam:
To give you an idea of what we’re talking about, here is what we did while on holiday. Before we left, we did our long run on Monday, 30 minute recovery run Tuesday, and heavy weights workout on Wednesday so that we could leave the easier workouts for the rest of the week…
- Thursday: Rest (Travel Day)
- Friday: 30 minute run on the treadmill at the hotel
- Saturday: Rest (Day Trip)
- Sunday: 20 minute run and body weight workout in the hotel room
- Monday: Rest
- Tuesday: 30 minute beach run. Barefoot at conversational pace.
- Wednesday: Weights workout at the gym
- Thursday: 30 minute beach run. Barefoot at conversational pace.
- Friday: 35 minutes on the treadmill
- Saturday: 30 minute beach run. Barefoot at conversational pace.
- Sunday: Rest (Travel Day)
Overall we did 7 workout days. The volume was decreased but the intensity was still there.
* as a rule of thumb we don’t exercise on a travel day, for us it was 12 hours (bus and plane ride).
What is your favourite way to keep fit while travelling? Let us know if you have more tips!