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Fit Society Page Newsletter – Training For Competition

Table of Contents




Exercising While on the Road


By: Robert E. Booker Jr., and Samuel D. Enright

Advancements in technology have made our world smaller. Face-to-face meetings and handshakes have changed into texts, emails and FaceTime. Even with instant electronic access, sitting across the boardroom table still is the best way to communicate. Most of us have experienced the sedentary nature of travel for business or vacation. One day of skipped exercise is not the end of life, but choosing how to use our time is important when we arrive at our destination.

Exercise for travelers with high stress and unpredictable schedules should be designed to accommodate individuals who are short on time and don’t have access to a gym or equipment. When in the car for long hours, use the moment after filling the car or the rest stops to engage in some quick exercises. Bodyweight calisthenics and exercises like squats, push-ups, crunches, burpees and squat-thrusts are easy choices, if some smooth ground is available, because they require no equipment. Performing these exercises at high intensity will give you the maximum benefit. For those who are not quite as fit, some simple stretches and walking around will help keep the blood flowing and reduce stiffness. Read More.

Staying Active By Airport Walking

By: Virginia Frederick

Spring is here once again and that often means gearing up for travel season! Whether traveling for business or pleasure, chances are that many of us will find ourselves in an airport at some point in the coming months. While travel days can sometimes be chaotic as you try to get to the airport on time, haul luggage in and out of the car and make sure you have not accidentally left any of the necessities at home (even though you triple-checked to make sure you have your phone charger), incorporating walking as part of your experience can have many benefits.Read more. 



Anywhere Fitness


By: Sue Brown

Summer travel brings images of the seashore or the mountains and all the activities of the great outdoors; swimming, boating, hiking, biking and fresh air. In reality, travel isn’t always so picture-postcard perfect, so if you’re taking a trip that doesn’t include physical activity, a little creativity and resourcefulness will be necessary to stay on top of your game.

Probably the biggest obstacle to keeping active while traveling is the extended amount of time spent sitting. Long flights, train trips and hours behind the wheel of a car are just some examples. There are also itineraries that keep you sedentary, such as the many hours in conference sessions associated with business travel. When you add in the reduced access to exercise accommodations, you can really lose ground regarding your fitness goals. But there are ways to overcome these snags. Read More. 

Q&A

By: James MacDonald, M.D., FACSM

Q: I am planning on running the Berlin marathon later this year. I will be coming from the West Coast. I have a good base of training and will be ready for this event with regards to my conditioning. However, I have a tight schedule and I am flying in only two days before the event. How can I optimize my performance/minimize the effects of jet lag so I can do my best on race day?

Good luck in your endeavor. We hope you meet, or exceed, the goals you have set for yourself!

You are right to think ahead about this issue of travel over thousands of miles and several time zones—the best training can be undercut by the effects of jet lag and the associated fatigue and sleep deprivation. Read more. 

Meal Timing: Does It Matter When You Eat?


By: Nancy Clark. MS RD CSSD 

Meals and snacking patterns often need to be altered when traveling. As a result, I get questions from both athletes and non-athletes alike about how to best fuel their bodies: Should I stop eating after 8:00 p.m.? Which is better: to eat three or six meals a day? Does it really matter if I skip breakfast? Because meals can be a central part of our social life—and busy training schedules can contribute to chaotic eating patterns—many athletes disregard the fact that food is more than just fuel. When (and what) you eat impacts your future health (and today’s performance). 

Food consumption affects the central clock in your brain. This clock controls circadian rhythms and impacts all aspects of metabolism, including how your organs function. Restricting daytime food and eating in chaotic patterns disrupts normal biological rhythms. The end result: erratic meal timing can impact the development of cardiovascular disease (CVD), type-2 diabetes and obesity. Read more. 

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