How to Exercise in a Hotel Room

If you travel frequently or will be for the holidays, there may be some days when you cannot get to the gym in your hotel. Early-morning flights or fussy children (or partners) can eat up your workout time.No worry: You can squeeze in 10-, 15-, 20- or 25-minute routines right in your hotel room with items you can easily find in it.Find a straight-backed chair and a book (it might be that Bible in the hotel dresser) and wear comfortable walking or running shoes.

Things You'll Need

• Clock
• Straight-backed chair
• Book
• Walking or running shoes
• Water

Instructions

1. Begin by taking your resting heart rate before you climb out of bed. Place your fingers on the inner wrist of the opposite hand or at the neck, on the carotid artery, where you will easily feel a strong pulse. Glancing at a clock, count your pulse for 10 seconds. Multiply that number by six and you have your resting heart rate. Next, take your heart rate after five minutes of moderate exertion to find a “maximum” heart rate.

2. Proceed by setting a straight-backed chair against the closed door of your hotel room so that the chair seat faces you and the chair is securely placed so it cannot move.Set an alarm on your travel clock, cell phone or watch for five minutes. Facing the chair, step up on the seat with both feet securely and step down. Continue until your five minutes are up. At the moment you stop, take your heart rate again and record it. This is your “maximum” heart rate.

3. Reset your timer for another five minutes. Hold your book in both hands and face a mirror. Do combination lunges by stepping one foot forward, bending that knee and simultaneously lifting the book overhead until your arms are fully straight. Step back and lower the book so it is directly in front of your chest and both arms are straight. Repeat to the second side.Make sure your knees track over their ankles in all movements and keep your lower abdominals drawn in to safeguard your knees and lower back. Repeat until your five minutes are up.

4. Reset your timer for another five minutes. Next is a classic jumping jack that is done facing the mirror. Do not do this one if you have lower back, knee or ankle issues. Standing in front of the mirror allows you to see if you are puffing the chest forward rather than keeping your lower abdominal muscles drawn in. Continue until your timer sounds.

5. Set your timer for five more minutes. Standing abdominal curls is next and will also serve to work the large muscles of the hips and gluteus maximus. Facing the mirror, interlace your hands behind your head.Stand with the feet wider than your hips and engage the front of the thighs, contracting them to protect the knees. Keep the lower abdominals drawn in.Lift your right knee, bending it and draw it to your chest without out dropping your chest or sinking into your lower back. Repeat to the left side. Continue until you hear the timer.

6. Set your timer for five more minutes. Return to the chair at the closed door. Step up and down for the full time. At completion, remain standing and walk around the room while you take your heart rate. Note if your heart rate is higher than at the first round of step-ups. Hydrate by drinking water and proceed to light stretching to help you cool down.

7. Move the chair away from the door and stand in front of it. Place both hands on the door and step your feet back. Your hands should be shoulder-width apart and your feet hip-width apart.Step the right foot up to touch the door as you microbend the left knee and place more weight into the left heel. Remain for 20 seconds and repeat to the second side. This is to stretch the front and back of the legs.

8. Add another round of these exercises if you did not get enough exercise. You could easily add five minutes of classic push-ups for the chest and shoulders before your final step-ups.

Tips & Warnings

• Even if you don't have a lot of time to work out in the hotel gym while traveling, walk 10 minutes after each meal to get a minimum of 30 minutes per day. Bring your children with you or your partner for these short walks--or go alone for a quiet breather during hectic holiday travel.

• Remember that exercise is classically defined as elevating your heart rate for a period of time to exercise the heart muscle. If you are deconditioned, aiming for 30 percent of your maximum heart rate is fine. If you have a regular exercise regimen, aiming for 50 percent or higher is appropriate if you are in good health with no serious medical conditions.

• If you have any chronic diseases, are taking prescription medication or have not exercised for more than a week, check with your doctor before doing these exercises. If you are pregnant, do not do these exercises.