Aspire Fitness

Hard Work Generates Results

Aspire Fitness

Hotel Health in 30 Minutes

Fitness Tips

We all know that feeling; you’ve been in a plane for hours then to get into a car to drive to a hotel before starting a day’s work on the road. Doing a few exercises before and after your flight can help make your trip a little bit better. It is important to know that this isn’t a program that will make you see big results it’s designed for convenience and to be done with little to no equipment.

business fitness, hotel room

Warming up

Most major hotels will have a fitness facility of sorts in their building; you can do this quick workout in the fitness facility or even your room. So to start we’re going to go for a quick 10 minute walk, this can be done on a treadmill or even walking down the halls of the hotel. Our goal is just to get some blood flowing and to loosen up our body’s. After you’ve warmed up a little bit we’re going to move to some stretches.

Stretching

Stretching helps lengthen muscles which may have been stuck in the same position for your entire flight or drive. By stretching a muscle we help increase blood flow to the stretched area, this increase in blood flow further warms up our muscles but also helps increase the nutrients going to the muscles as well as helps remove any by products that may develop in the muscles.

Chin to Chest

1) Gently bend your head forward while bringing your chin toward your chest.
2) Stop when a stretch is felt in the back of your neck.
3) Hold position for 20 seconds.
4) Return to starting position. (neck in midline position)
5) Repeat above stretch 5 more times.

Ear to Shoulder

1) Gently bend your neck in attempts to touch your left ear to your shoulder.
2) Stop when a stretch is felt in the right side of your neck.
3) Hold position for 20 seconds.
4) Return to starting position. (neck in midline position)
5) Repeat above stretch 5 more times.
6) Gently bend your neck in attempts to touch your right ear to your shoulder.
7) Stop when a stretch is felt in the left side of your neck.
8) Hold position for 20 seconds.
9) Return to starting position. (neck in midline position)
10) Repeat above stretch 5 more times.

Cat Stretch

1) Get down on the floor on your hands and knees.
2) Push your back up towards the ceiling (like a cat arching it’s back)
3) Continue arching until you feel a gentle stretch in your back
4) Hold for 20 seconds
5) Return to the starting position
6) Repeat 6 more times

The Pelvic Tilt

1) Lie on your back with knees bent and feet flat on the floor
2) Exhale and press the small of your back against the floor
3) Hold for 15 seconds
4) Return to the starting position
5) Repeat 5 more times

Hip Flexor Stretch

1) Kneel on the floor with one knee bent and one leg behind you. Position your forward knee over your foot. Be sure to keep your other knee touching the floor.
2) Slowly push your hips forward until you feel the stretch in the upper thigh of your rear leg.
3) Hold the stretch for 30 seconds. Repeat with the opposite leg

Hurdler’s Stretch

1) Sit with one leg extended and the other with knee flexed.
2) Keeping you back straight, lean over the extended leg and reach for the toes.
3) Stop when a moderate stretch is felt and hold for about 10 seconds.

Groin Stretch

1) Stand with your legs wide apart.
2) Shift your weight to one side, bending your knee somewhat. Do not let your knee bend beyond your ankle; in other words, you should be able to look down and still see your toes.
3) You should feel the stretch in your opposite leg, which remains extended. Both of your feet stay flat on the ground facing forward.
4) Hold for 10-20 seconds, then lean to the other side.

Calf Stretch

1) Stand about a foot from a wall, then extend one leg behind you, keeping both feet flat on the floor, toes pointed straight ahead, and your rear knee straight.
2) Move your hips forward, keeping lower back flat.
3) Lean into the wall until you feel tension in the calf muscle of the extended leg.
4) Hold for 10 seconds, then stretch other leg.

The Workout

Wall Squat

1) Stand so that you’re up against a wall with your feet out about 2 feet from the wall. Be sure to have your toes pointed straight ahead and your feet about shoulder width apart. While doing this exercise your knees shouldn’t bend more than 90 degrees, if you feel any pain during this exercise you’re not doing this right and consult your local fitness instructor.
2) As you exhale, bend your knees to slide your back down the wall. Ideally, you will come to a level almost as low as sitting. But let the presence of any knee pain guide you. Remain with comfortable knees! You will get a better workout for your seat muscles that way. Also, check to see that your knees do not come any more forward than your ankles. Try to line up your knees with the area between the big toe and the 2nd toe. This will protect your knees from injury.
3) Hold the position for 5-10 seconds. Breathe evenly. If this position feels challenging to your muscles, pay attention to your breath — that should help you get through your 5-10 seconds.
4) Move slowly back to the start position. The workout for your seat muscles should intensify on the way back up.
5) Repeat 10 times.

Lunge with arms overhead

1) Stand with your feet together and toes pointed straight ahead. Be sure to keep an upright posture throughout the exercise; ears, shoulders and hips all create straight vertical line.
2) Take a large step forward while raising both arms above your head.
3) Lower your hips straight down. Be sure not to let the knee of your front leg to go over the ankle. If you find this happening move your front leg farther forward, or be sure to move your hips straight down and not forward.
4) Pushing through your heal of your front leg return yourself to the starting position. Lower your arms.
5) Repeat for both legs. Perform a total of 20 reps on each leg.

Calf Raise

1) Stand on a raised surface, such as a phone book, with the balls of your feet. You should have a comfortable separation between your feet and your toes should be pointing forward.
2) Start with your heels down as far as possible in a good stretch. Keep your knees straight and stiff but not locked. Rise up onto the balls of your feet and squeeze, moving only at the ankles.
3) Perform 20-30 reps

Push up

1) Start by lying face down on the ground with your hands out to the side (a bit wider than shoulder width).
2) Now with your arms slightly bent, and your knees straight (or knees on the ground for easier ones) lower your torso keeping your head up.
3) Breathe out on the way up and in on the way down.
4) Perform 12-15 reps

Good Morning

1) Stand straight, hands next to your head
2) Bend over and up again, keeping your back straight, do not slouch forward and stop an inch before the top of the range of motion.
3) Perform this 20-30 times

Dead Bug

1) Begin on your back with your knees bent and feet on the floor.
2) Bias your spine into your position of comfort with a towel roll.
3) Tighten the lower abdominals, this is very important.
4) Alternately lift one arm over your head and then the other. Do not let the low back arch up as you lift your arms over head.
5) Alternately lift one knee up and then the other. Do not let the spine shift from side to side, arch, or let the abdominals go. This is much harder than the arms.
6) Lift one arm and the opposite knee at the same time. Repeat with the other pair.

Cool Down

Well done! You’re just 5 minutes away from being finished. Similar to the warm-up it is important to allow our body to “slow down”. Go for a walk, bike or swim to help your body return back to its resting state. The intensity should be mild, don’t make this harder than the workout itself.