How to train when travelling for business

Excuses are not acceptable at the workplace, so don't accept them for your health and fitness routine when you're on the road
How to train when travelling for business
Goal-orientated individuals should look at their health in the same way as they do their business, with a profit and loss column.
By Lubna Hamdan
Wed 18 Jul 2018 10:42 AM

Many business executives undertake long or short-haul flights on a weekly basis. While a business necessity, it can cause disruptions to health and fitness routines.

According to head coach and founder of D5 gym concept, James Heagney, goal-orientated individuals should look at their health in the same way as they do their business, with a profit and loss column.

Each day is either an investment or expenditure day; while investment days bring you closer to your health goal, expenditure days move you away from it, he says. An expenditure day, for example, would be classed as not hitting your sleep target or overindulging at a dinner.

Here are his three tips for achieving the right balance.

1. Be realistic

It is important to remember that if you’re travelling for business, your number one goal is for you to be able to perform at your peak. You are not there to complete a world-class strength programme. You’ll probably be stressed, sleep-deprived due to jet lag, dehydrated due to lack of water intake and indulging on innutritious airport and aircraft food. Furthermore, it is unlikely that you will have the luxury of a fully equipped gym or a personal trainer to ensure proper technique. Time will also be a limiting factor.

2. Eliminate barriers

Remove as many barriers as possible and keep it very simple by sticking to short workouts, hotel room metabolic primers and right brain-dominant training.

If you think you should exercise for 60 minutes and only make 45 minutes work, you might mentally mark it down as a personal fail. So consider achievable goals and small, daily successes. Achieving a goal produces a surge of dopamine, and many high-flying business executives are dopamine animals. Setting an exercise time of 20 minutes can create a positive, winning mindset that will impact the rest of the day – an early and consistent win.

3. Plan round the clock

Jet lag can be a performance-limiting factor, so take advantage of 24-hour gym policies found in many hotels. For individuals who are slower to wake in the morning, opt for the following workouts and approach them as a way of supercharging the day for higher mental functioning and business performance.

The first workout revolves around a 20-minute incline treadmill walk pre-breakfast. It is a great way to stir the metabolism – do not underestimate the power of something as small as this. An early morning walk will improve blood flow and really wake up the body and mind. It is also a perfect opportunity to answer emails.

If you don’t have access to a gym, adopt a 15-minute, hotel room metabolic primer-based training workout. Do this before breakfast or prior to dinner. An example of the routine is two-to-five rotations of push-ups, supine glute brides, prone cobras, body weight squats or alternating lunges and side planks. Perform each for 60 seconds in a circuit with minimal rest in between.

If you’re jet lagged, opt for a 30-minute, right-brain solution workout. It includes a 10-minute steady-state warm up on a piece of aerobic equipment such as a treadmill, followed by a set of 12-15 reps on any resistance machine. Follow that with a new exercise on every single machine in the gym until you have completed 30 minutes.

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