The number one exercise I would recommend to do while on vacation to maintain strength is, first and foremost, a squat. You can do squats from a narrow stance which are a little bit less than shoulder width, then you can do shoulder width squats and they could also do squats which are a little bit wider than your shoulders. You can also do isometric squats, which are basically just sitting there in a squatted position with your arms behind your back for about 30 to 60 seconds.
The second most important exercise to do are push ups. You can do a variety of different push ups. You can do push ups with a narrow stance, you can also have your hands out a little bit wider. If you need assistance while you’re doing push ups, you can also have your knees on the floor when you’re doing push ups.
The third exercise I recommend is that you do some type of cardiovascular exercise. I recommend that when you’re doing cardiovascular activity, that you utilize a heart rate monitor so this way you can make sure that you’re staying within your training zones. If your goal is to actually burn body fat and retain muscle mass, you want to make sure that you’re performing a cardiovascular activity between 50-80% of your maximum heart rate. If you’re looking to create some performance increases, then you’re going to want to train between 80-90% of your max heart rate.
Dr. Kasprowicz holds a Bachelor of Science degree in Biology from Montclair State University and graduated from the New York Chiropractic College with his Doctor of Chiropractic degree in 2001. He is certified in the Graston Technique, Kinesio Tape certified, and fully certified by the National Board of Chiropractic Examiners as well as the New Jersey State Board of Chiropractic. Dr Jan Kasprowicz of New Jersey Chiropractic & Sports Recovery can be reached at (917) 748-2902 and is located at 611 U.S. 46 Hasbrouck Heights, NJ 07604.