by Maria Koropecky, Homespunspa owner
My Homespunspa Wellness Tour 2012 is starting in just a few days and I’m getting really excited about my trip. But while I’m away, I don’t want to forget about exercising and lose all of the ground I’ve covered in the last several months. And with American Thanksgiving and the Christmas holidays coming up, I’m sure many of you will be tempted to let your exercise routine lapse while you’re travelling to different cities to visit family and friends. My advice: Now is not the time to slack off; try to find a way to include regular exercise in your daily routine throughout the festive season and beyond.
And if you need a little extra motivation to get off your butt and move your body, I recently heard the average person consumes 3000 calories on Thanksgiving Day. That’s a lot of delicious food! If you workout regularly, you’ll definitely avoid gaining unnecessary weight and you won’t need to make any New Year’s resolutions come January 1.
“So, how do I stay fit while travelling,” you ask? Well, as much as I’d like to bring my yoga mat, 12-pound weights and treadmill on the road with me, 🙂 that’s not practical. My personal trainer, Jeanette, however, came up with a brilliant solution: Bring an elastic/ resistance tube and use it. That’s the tip to stay fit on your trip.
She suggested I bring my tube with me on my trip because it’s lightweight and fits in nicely in my suitcase and there are countless strength training exercises I can do with it wherever I go.
Jeanette told me I’ve lost almost 24 inches since May and I’m not about to undo all of that hard work by discontinuing my regular workouts. I plan on running, doing abdominal crunches and push ups and using my resistance tube often.
Before launching into the exercises, make sure you’re wearing proper fitness clothes, have a bottle of water handy and you warm up for 5 minutes to get your heart rate up. Also, remember to cool down and stretch when you’ve finished your tube workout.
Obviously, you’ll need a tube for these exercises. Mine is purple (of course) and has medium resistance. It also has a casing over it to protect me if the tube ever wears thin and suddenly snaps during a workout. I think it cost me around $30 at a local fitness supply store but I don’t remember exactly. I definitely recommend adding one to your home gym.
Of course there are dozens of strength training exercises you can do with a tube but I’m just going to highlight seven. I’m sharing these instructions and illustrations with Jeanette’s permission.
1) Elastic Double Overhead Press: Stand on the tube and hold the elastic in both hands with your arms at each side and your elbows bent. Push your arms over your head, keeping your elbows no higher than your ears. Return to the starting position. Do 12 reps and 2 sets. Maintain good posture and wrist alignment and exhale while pushing your arms up and inhale while bringing them back down.
2) Elastic Double Lateral Raise: Stand on the tube and hold the handles in both hands with your arms at your sides and palms facing forward. Lift arms to shoulder level, keeping your elbows straight, then lower and repeat. Do 12 reps and 2 sets. Exhale while lifting your arms and inhale while lowering them. Maintain good posture, abdominal contraction and wrist alignment.
3) Elastic Bent Over Crossed Row: Stand on the tube with feet hip-width apart. Take the end of the tube that is under your left foot with your right hand and the end that is under your right foot with your left hand making a criss-cross with your wrists. (I have to think about this every time). Bend your knees slightly and tilt forward from the hips. Pull up the elastic and raise your hands toward your waistline then return to start. Do 12 reps and 2 sets. Exhale when pulling the tube back and bending the elbow and inhale while straightening the elbow. Keep wrist aligned, abs contracted, and spine neutral.
4) Elastic Single Biceps Curl: Stand on the tube with feet outside hip-width apart. Grab the handle with palm facing forward, keeping your arm extended. Pull up while bending at the elbow and then return to start. Do 12 reps and 2 sets with each arm. Exhale as you pull the elastic and inhale on the return. Maintain good posture and keep the abs engaged and watch your wrist alignment.
5) Lateral Biceps Curl with Elastic (External Rotation): Stand on the tube with feet hip-width apart. Grasp handles. Arms are at each side and palms are facing away from the hips. Bend elbows and pull the tube until the hand reaches the shoulder. Lower the hand and repeat. Do 12 reps and 2 sets. Exhale when bending and inhale while extending the elbow. Maintain a space between the elbow and the side of the trunk, keep abs contracted and wrists in neutral position.
6) Elastic Trunk Sidebend: Stand on the tube with your right foot and hold the other end with your right hand. Bend to the left, keeping the elbow straight. Return to start. Repeat 12 times. Switch sides and repeat, bending to the right. (I just figured out I’ve been doing this one without following the instructions and bending the wrong way… oh well). Do 12 reps and 2 sets each side. Exhale when bending the trunk and inhale when straightening the trunk. Maintain good posture and keep abs contracted.
7) Standing Hip Abduction with Tube (Outer Thigh): Stand on tube with both feet together. Place your weight on your left leg. Keep your knee straight and raise your right leg to the side. Return to the starting position. Repeat 12 times. Switch sides and repeat with your left leg. Do 12 more reps and 2 sets each side. Exhale as you abduct your leg and inhale as you lower it. Maintain good posture and keep your ankle aligned in neutral.
I hope you get a chance to try out these tube exercises. I’m sure they’ll keep me busy and fit in the coming weeks. Let me know how things go and I’ll keep you posted on my progress during my Homespunspa Wellness Tour 2012. And thanks Jeanette for your great idea!