Workout Regimen?

[skyaddict]

I MUCH prefer the frac QOL overall, but my biggest beef is the difficulty of keeping up a workout regimen, compared with the airline type schedule.

The hotels (and hence the gyms) tend to be much better than the crappy hotels I ended up in before (good ol' regionals), but the hotel time tends to be MUCH shorter (often due to FBO rot), and the shows tend to be early (whereas they are balanced at the airlines). Most hotel gyms have only cardio equipment, or an extremely bare bones and clunky, half broken universal gym.

I try and emphasize more strength training in when home 7 days, since I will get mostly cardio in at hotels (due to the equipment). I toy with the idea of buying some of those bungee cord strength training things for my ovenright bag, but it already weighs a ton as it is (Luggageworks/PNS bag).

Also, unless I am right down to a 10 hour overnight, I will try and sneak at least 20 mins of cardio in before bed. Mornings usually won't work because of the tendency for early shows. I think the key is to sneak in a short workout rather than skip it altogether. Even 15 minutes is better than zero and makes it less painful when going back to a niormal routine when home.

I am an East coaster, so when my tours go West it makes for better workout times for me. If you are a west coaster sent east, it has to hurt.

 

[ranger17]

Check out the book Combat Conditioning by Matt Fury. It has a bunch of push up and squat exercises among other things that work great. You can do everything in you room and they definitely build muscle.

 

[wolfpackpilot]

I lost 40 lbs and all you need is a treadmill.

I can confirm that fat*ss rotorhead is less fat than he was 6 months ago. Of course he still drinks and dips like a redneck Texan.... but somethings never change.

 

[RTRHD]

I can confirm that fat*ss rotorhead is less fat than he was 6 months ago. Of course he still drinks and dips like a redneck Texan.... but somethings never change.

Your Killing me Man!!!

 

[mushroom]

I was just looking at the "Dirty Jobs" web site at Discovery Channel. Someone was asking Mike Rowe how he stays in shape since he is on the road so much. I haven't tried this workout he talks about, but it looks like it would suck (in other words, be difficult enough that it would make you throw up):

"Q: With the constant travel, how do you stay in shape?
It's called a prison workout. It's named thusly because it can be carried out in a cell, or in my case, a cheap hotel room.

Begin standing. Quickly drop to a squatting position, and then kick your legs back and assume a push-up position. Do one push-up, quickly and smoothly. In a fluid motion, pull your legs forward into a squatting position, and leap straight into the air. Land squarely on both feet. Repeat the entire motion. Move as fast as you can without losing control or balance. Do 10 reps, and rest 30 seconds. Then do nine, and rest another 30 seconds. Then eight, then seven, then six, all the way to one. Always do descending sets. Never rest more than 30 seconds between sets. If it's too easy — it won't be — start higher. If you vomit, start lower.

Do three complete sets before breakfast."

 

[acaTerry]

Mushroom,
You scared me for a second, I thought you were headed for Shawshank there....

 

[CA1900]

Begin standing. Quickly drop to a squatting position, and then kick your legs back and assume a push-up position. Do one push-up, quickly and smoothly. In a fluid motion, pull your legs forward into a squatting position, and leap straight into the air. Land squarely on both feet. Repeat the entire motion. Move as fast as you can without losing control or balance.

Do that in the room above mine, and I'll head upstairs and beat you myself! :smash: The walk up the stairs and the beating is my workout.

 

[mushroom]

:laugh: :laugh:

Don't worry guys...unless you are in a hotel in China, Kazakhstan, or Luxembourg, you won't hear me...

 

[skyward80]

http://www.menshealth.com/hotelworkout

I think the key is to do something. I go on 2-3 week trips pretty often. I spend most of the year on the road, and I try to stay active as much as possible. Remember... you can trade in time at the gym for something more fun. In Honolulu, I make a point of hiking to the top of Diamond Head from the hotel. It takes a few hours of hiking, and it's more fun than time in the gym. In Guam, I'll rent a kayak from my hotel on Tumon Bay and go out on the bay for an hour or so.

My secret:
1) Workout clothes go on top in my bag.
2) I don't sit down when I get into the hotel room. Get your clothes out, and go workout (or do a health related activity as mentioned above).
3) Tell yourself you'll do at least 30 minutes. Most of the time, when you start, you'll keep going.

Exercise is huge for me. It helps me deal with major timezone changes, allows me to sleep better at night, and keeps me sharp on the flight deck.

Eat healthy and enjoy some beers. Depriving yourself NEVER works.

Skyward80

 

[Guitar rocker]

Its very simple.....first there's Sirloin, followed by rib eye then there's the fillet minion, that's my faovite muscle group.

Rub all of the about with copious amounts of olive oil and season with garlic ,salt and fresh ground pepper.

I'd work out these muscle group for about 6 to 8 minutes aside. Should be a GREAT WORKOUT!!!!

The end result is that after completing the recommended regimen as per DO-82, this will make one heck of a tird and your sphincter will get the queen mother of workouts ridding itself of the above as well. Overall, great body workout.

OK, anyway, this is what I do:

Chest/biceps
Back/abs
day off
Legs
day off
Shoulders/triceps

And cycle those around some too. I do that sort of routine and go heavy/low reps, then moderate weight and then high reps/lower weight for weeks at a time. You can super set and drop set as well just to make sure your body doesnt get used to the same workout....as it will adapt to just that and you can lose any gains that you made.

 

[theskyking]

Here's another kicka$$ routine that you can do in the hotel. I just started doing it and can already feel the difference.

http://www.mensjournal.com/healthFitness/0612/workout_swat.html

 

[HiSpeedFlyer]

For me, the majority of strength training is done at home, not on the road, I consider
any sort of strength training on the road bonus or simple upkeep as to not lose the progress I made during my week at home.
Sooooooo:

At Work, 3-4 days of cardio, with any stregtrh training you are able to do with the equipment there.
with no equipment:For legs, I do stairs, pliometrics, and simple squats for form.
push ups with all sorts modifications help tremendously as well as situps, 20-30 minutes in your room and youre all set with that short overnight or min turn.

as for your workout at home... well, thats up to you.

And dont forget the 12-25 oz. curls for your girly arms.

 

[JohnnyP]

.....

Bodyweight workouts work great.

Try doing handstand pushups against a wall for shoulders, works great.

 

[Chewbacca]

I have a few yoga dvd's, use them in the laptop, work awesome. Its a good workout, stress reductor, and you can almost touch your own...