Fitnessinjury preventionMotivationOff-ice trainingSummer training

No Excuse Workouts: How to Keep Your Fitness Up on Vacation

By May 28, 2019 No Comments

By: Gabriella DeBono and Justine Tobin

Sometimes you can’t control the amount of time you take off from the rink and gym in the summer. It’s important to spend quality time with your family and friends, but vacations don’t have to mean a complete break from training. In fact, doing a little bit of exercise everyday will keep you in fighting form for when you return to the ice. You likely don’t have the equipment or space you’re used to at your rink or gym, but don’t let this be an excuse to let your exercise routine completely go. Stay fit and active during your vacation time with these tips:

Workout on the Beach

Going to the beach with your family? Take 30 minutes to work on your cardio and strength. Sprints in the sand are harder than sprints on solid ground because sand provides resistance. Try sprinting as fast as you can for 20s with 10s rest 5-10 times. Follow that with some squats and lunges holding a heavy water bottle or bucket full of wet sand and your legs will be burning— but hopefully not from a sun burn. Be sure you are using that SPF and hydrating frequently during outdoor workouts.

High-Intensity Interval Training Workouts

If you’re away with your family on a vacation, its important to enjoy their company, which is why high intensity interval training workouts are the perfect way to get in a quick full body workout without the need for equipment. High-intensity interval training (HIIT) workouts can be done anywhere (like a hotel room) and can be completed quickly. Here’s an example of what a total body HIIT workout can look like:

20s on, 10s off, 6 rounds

1. Jump squats
2. Single-leg burpees
3. Leg raises
4. Push ups
5. Superman’s
6. Tuck jumps

Each exercise only requires your body weight and the space of a yoga mat. Plus, this whole workout only takes 18 minutes!

Power Yoga

Yoga is a great way to improve your range of motion, flexibility, and strengthen your muscles. A good check-in tool, yoga draws an acute awareness to how your body feels when it moves and your breathing. Do you think yoga isn’t challenging enough because it won’t get your heart pumping like an intense cardio workout or weight training? That’s a common misconception, but don’t be fooled! Yoga’s challenge lies in pushing your body and mind to stay balanced, mobile, and strong. YouTube has hundreds of free yoga classes that you can access. Alo Yoga is a great channel that has a variety of classes specific to athletes and building strength.

Be resourceful this summer skaters and happy training!

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