Staying Fit While Travelling: Enjoy Your Holiday Without Guilt

November 6, 2024 | In Lifestyle | By Tom Berry

In today’s world, we often find ourselves overworked and under-recovered, which makes it even more important that when you do get away for a holiday, you enjoy it, guilt-free. If you’ve been training with us for a while now, you shouldn’t have a problem getting back into the swings of things once you get back from your trip but for those feeling anxious about losing their progress, this article will cover how, with a little bit of creativity and planning, you can keep up with your training and enjoy your trip without stress!

Stay Active Daily

Simply staying active day to day is a great way to provide your body the stimulus it needs in order to maintain muscle mass, while you’re away. You don’t need to follow the exact training program you would do with your PT, just find ways to stay active and make exercise a natural part of your day.

Explore on Foot: Walking or biking is one of the best ways to stay active and experience a new place, instead of relying on taxis or public transport. Not only does this help you stay fit but also allows you to discover unique spots you might miss otherwise! If you’re travelling somewhere scenic, walking tours, hiking trails and/or canoeing are awesome options to add activity to your sightseeing trips.

Utilise Downtime: Make use of any free time for quick workouts or stretching sessions, which your trainer can write up for you before you leave! Even 15 minutes a few times a week will make a big difference in the long term.

Plan & Prioritise Ahead of Time

Preparation is key to maintaining your fitness routine while travelling. By planning, you can ensure you have options to stay active and make exercise a priority during your trip.

Research Fitness Facilities: Before you leave, research gyms, fitness centres, or outdoor spaces available at your destination. Knowing where you can work out will help you plan your fitness routine around your travel schedule. You may be able to save some money by utilising free trial periods!

Pack Smart: Bring along compact and versatile workout equipment such as resistance bands, a jump rope, or a TRX suspension trainer. These items are easy to pack and can be used for a variety of exercises, making them perfect for hotel rooms or outdoor spaces.

Set Realistic Goals: You still need to relax and enjoy yourself! Adjust your fitness goals based on your travel itinerary and try not to be too hard on yourself. Focus on maintaining your fitness with shorter, more manageable workouts.

Use Technology: Utilising technology such as smart watches or pedometers are great for keeping you accountable for your daily activity levels without being too specific and structured in their requirements.

Maintain a Balanced Diet: Who doesn’t love to indulge in local cuisine? That being said, maintaining a balanced diet with plenty of fruits, vegetables, and lean proteins. Be mindful of portion sizes and make healthier choices when possible to support your fitness goals. Having a chat with our in-house dietitian, Eleanor, before you leave would be a great way to plan for your trip as well! Check out our dietitian page for more information.

What If I Lose All of My Progress?

I’ll give you the good news first, in terms of muscle mass, you don’t need to worry excessively about losing muscle while on vacation as, for those who have been consistently training, muscle loss occurs more slowly than many expect. It typically takes about two to three weeks of minimal activity before muscle loss becomes noticeable, and even then, it varies depending on your fitness level and how long you’ve been training.

For well-trained individuals, muscle mass tends to be retained longer, and can be delayed further by giving the muscle a maintenance level of stimulus involving bodyweight exercises, walking, etc. and maintaining a balanced diet, high in lean protein. By doing this, you can preserve your muscle gains and enjoy your holiday without undue stress.

The “bad” news is that strength will see a quicker decline due to neural adaptations, meaning the lack of repeated practice of the specific movements that you do in the gym, will lead to a short-term but more noticeable drop-off when you return to regular training. However, the key word there is “short-term” as you can gain back these neutral adaptations just as quickly as you lose them, especially if you’re at a beginner to intermediate level.

Summary

To summarise, staying fit while travelling is not only achievable but can also enhance your holiday experience. By staying active daily, planning and prioritising ahead of time, and adapting your exercise routine to fit your surroundings, you can maintain your fitness levels without letting travel stress or guilt interfere. Embrace the opportunity to explore and enjoy your trip while keeping up with your fitness goals, balance is key to a fulfilling travel experience.