There is a travel season. For many, it means spending time at the airport. Aside from the expected high-priced bottled water, bad chain restaurant food, and long lines of much-needed coffee, airport trips can cause fatigue, bloating, and pain associated with inactivity. This is not the best combination to get into “holiday spirit” or “vacation mode.”
There is a complete training you can do right away at the airport to combat these negative effects. With targeted mobility tasks, blood transport strength training, mood-enhancing cardiovascular exercise and repair stretching, you can perform this entire workout within the terminal.
Jetsetter Airport Workout
Why exercise at the airport?
It’s easy. You have chosen to travel some of the downtime around the flight to counter some of the potential downsides of the trip. Travel tends to limit us to small spaces, which separates us from normal exercise practices. Fortunately, exercise has a powerful effect on our bodies and minds. It keeps us moving and keeps us feeling better.
Only one time of resistance training has been shown to increase the concentration of anti-inflammatory protein messengers in and around the knee joint. (1) Furthermore, this effect lasted for more than 3 hours. Joints such as the knees usually have stiff long-term sitting, so it makes sense to counteract immobility in exercise.
Psychologically, one match of resistance training or cardiovascular training is associated with improving mood and happiness. (2) If you exercise regularly, you may be used to the uplifting effects of exercise. Conversely, you may also find your absence. If you can roll a good exercise-inducing atmosphere throughout the travel season, why don’t you?
The underrated benefits of exercise are potential boosts to the immune system. Immediate and sustained elevation of immune cell activity occurs after maximal resistance training and cardiovascular exercise. (3) Ultimately, non-patient workouts may stimulate the immune system and mobilize resources.
These acute changes in the immune system are not directly linked to the risk of common diseases, but it seems safe to say that spinning your immune system might be desirable if you are quickly trapped by dozens of strangers on the plane.
Dynamic Mobility
The dynamic mobility part of this workout serves a dual purpose. First off, it’s a great warm-up. Secondly, it begins to address some of the “problem areas” that can become stiff or painful during long trips. Especially during this part of training, you settle into a controlled pace of exercise. Find a quiet area with floor space, coordinate the airport fuss and bust fuss before getting to work.
The toes alternate reach and thicken the pike
- How to do it: Start the position of the high plate. Push your body straight up, as if supported by the palms and front legs. Drive your hips back and forth, move to the pike position, and make your body in the reversed V shape. Next, reach the opposite foot in one hand. Return to the pike position and repeat with your other hand on the opposite foot. Drop your hips and return to the high board position to complete the repetition. Repeat the entire sequence of personnel.
- Set and representative: 3 x 10
- Break time: Rest long enough to move on to the next exercise.
Rotate to thicken deep lunges
- How to do it: Take one foot forward from a high board with your hands and feet on the ground. Place your feet outside your hands or as close as your flexibility allows. Lift your hands towards the front leg and reach for the ceiling. Rotate the trunk and chase your hands with your eyes. Replace your hands with the floor and put your feet back in the higher board position. Repeat on the other side to complete one complete iteration.
- Set and manager: 3 x 10 per side
- Break time: Rest long enough to move on to the next exercise.
Rotated side plank
- How to do it: Enter the side plank position and support the body with one forearm and both legs. For more stability, place the lower leg foot slightly in front of the lower leg foot. Reach your top arm hand under your rib cage, near the ground, and towards the wall behind you. Make your body rotate on your support side shoulders and close your eyes in your moving hands. Reversing your movement, reaching your moving arm towards the ceiling.
- Set and manager: 3 x 10 per side.
- Break time: Rest long enough to move on to the next exercise.
Dead bug
- How to do it: Lie on your back with your arms straight up and your legs bend at about 90 degrees. Roll your pelvis backwards to make your low back come into contact with the floor (imagine “pushing the tail” or “pushing the belt buckle into your chin”). Keep the ground and hips while you’re exercising. At the same time, lower one arm above the head of the ground and the other leg to the ground. Return to the starting position. Repeat with the other arm and leg to complete one repetition. This requires adjustment, so move slowly and focus on controlling your movements
- Set and manager: 3 x 10 per side.
- Break time: Rest long enough to move on to the first exercise.
Upper and lower body training
The main course (or concourse) of an airport workout is full-body resistance training. The first two exercises use weight as resistance, while the last three exercises use carry-on baggage to resist.
Each of these exercises uses a reinforcement technique called “elevators” to increase load-limited training stimuli. All individual repetitions consist of one full movement repetition, followed by one person with a person with around 50% range of motion and another person with around 75% range of motion. The elevator personnel are constructed based on the resistance curve of the movement. Each repetition allows you to spend extra time in the most difficult parts of your range of motion. Specific techniques are shown and explained below.
If it’s too difficult to complete an elevator person in the targeted position, perform basic exercises without reinforcement techniques or have fewer repetitions per set.
Push ups with elevator staff
- How to do it: Start at the top of your pushups. Reinforce the trunk by extending the elbows should be supported on the palms and front of the feet. Place your chest just above your chest and lower yourself to the bottom of the push-up. This is where the “elevator” begins. It returns to the upper position halfway through, immediately reverse movement and return to the lower position. Push three-quarters of the road to the top position and immediately return to the bottom position. Finally, press all the way to the top position. It’s one person in charge.
- Set and manager:3 x 10
- Break time: Rest between sets for 90-120 seconds.
A split squat with the elevator staff
- How to do it: Stand in a shifted stance with stable luggage (nothing is definitely without wheels) or on top of your hind legs supported by a bench or chair. Mainly transfer your weight to your front legs and keep your torso upright and lower it towards the ground. At the bottom position, the knees of the hind legs must gently touch the floor or hover directly above it. Press halfway through to the “Elevator Rep.” position at the top of the time and then return to the bottom position. Next, press three-quarters of the road to the top position, then return to the lower position. Push all the way to the top for one complete repetition to complete the repetition.
- Set and manager: 3 x 10 per leg.
- Break time: There is no rest between your legs. Rest between sets for 90-120 seconds.
Elevator and suitcase line
- How to do it: Hinge your hips forward and hold your luggage down at arm length. Bend your legs a little. Pull your shoulders and upper arms upwards and row the luggage into your stomach. To perform a repeat elevator, lower the bag halfway down and return it to your abdomen. Next, lower the bag three-quarters down to the bottom and back up. Lower the bag down to the bottom to complete the person in charge.
- Set and manager:3 x 10
- Break time: Rest between sets for 90-120 seconds.
Good morning with the suitcase elevator staff
- How to do it: Stand up straight and keep your luggage firmly in your chest. Unlock the knees and hinge forward with your hips until you feel a serious stretch in your hamstring. This is the bottom position. To run the elevator personnel, go back halfway up and lower it to the lower position. Next, return three-quarters of the road to the top position and then back to the lower position. Finally, stand back to finish the repetition.
- Set and manager:3 x 10
- Break time: Rest between sets for 90-120 seconds.
Suitcase elevator staff and upright line
- How to do it: Keep your elbows straight and hold your luggage in front of your feet. Pull the luggage along the front of your body and lift your elbows and let it go outside. In the top position, your hands should be at the neck or sternum level. Lower the bag halfway down the bottom position, then stand upright and line up at the top position. Lower the bag by three-quarters down, bring it upright back up, and lower the bag to the bottom position to complete one repetition.
- Set and manager:3 x 10
- Break time: Rest between sets for 90-120 seconds.
Cardiovascular conditioning
In addition to duty-free shops, fast food and the occasional shoebox station, the airport tends to offer a large spread of indoor space. If you avoid escalators and travel sidewalks, the airport can provide the perfect environment for cardiovascular training.
After finding the gate and getting inventory for the time you have to burn, go on a fitness walk. Walking offers the added benefit of a loaded carry, as it cannot be left unattended.
- How to do that: Walk and climb stairs at the fastest pace, mainly the best effort to allow nasal breathing. (4) Perform a literal suitcase carry for a bigger challenge for the grip and core. Instead of moving your luggage or slinging over your shoulders, carry it with one hand. Switch sides just before the grip fails.
- Set and period: 2 or 3 5 minute intervals.
- Rest time: Rest for 2 minutes between each interval.
Target stretching
Stretching acts as a nice cooldown. At this stage, the muscles are warm and ready for a relaxed stretch. Each of these hits multiple muscle groups to wrap your workouts efficiently. Like a warm-up of dynamic mobility, special attention is paid to the areas of the body that are generally stiff or gross on long-term sitting trips.
Side bends will help stretch the knee-leaning hip flexors
- How to do it: Bend your front hips and knees 90 degrees, and the knees on the floor beneath you are under you. Roll your pelvis under you (again, consider “pushing the tailbone in” or “tipping the buckle of the belt towards your chin”). Trail leg You need to feel the stretching occurring in front of the thighs. Squeeze the lute to maintain this stretch. With kneeling leg arms, reach overhead and bend slightly to the side for more stretch. Hold this position before switching sides.
- Set and period: Hold for 3 x 15-30 seconds per side.
- Break time: Rest long enough to move on to the next stretch.
Pretzel stretch
- How to do it: Bend both feet in a “zigzag” position and lie down to the side. The thighs of the sole feet lined up along the torso, with the other thighs facing straight ahead. Go back with the top arm and grab the leg of your lower limb. Use luggage straps, belts or shoelaces if necessary. Bend the waist and knees on the top, and use your opposite arm to push your knees into the floor to promote rotation of the trunk. Try lying down and placing your head and both shoulders on the ground. Hold this extended position for a while before switching sides.
- Set and period: Hold for 3 x 15-30 seconds per side.
- Break time: Rest long enough to move on to the next stretch.
Extension stretch of the thoracic spine
- How to do it: Place the glut on top of your heel and kneel in front of your luggage. Place your elbows on the luggage and cross your fingers behind your head. Aim to drive your sternum “up” and forward, and feel stretching in the mid-back, rats and triceps. If your luggage is soft side or foldable (like a duffel bag), use a bench or chair instead.
- Set and period: 3 x 15-30 seconds hold.
- Break time: Rest long enough to move on to the next stretch.
Flexible stretch of the thoracic spine
- How to do it: Straighten your arms through your fingers in front of your stomach. You will drop your chin on your chest and push it backwards to reach your hands. Focus on feeling the stretch through the middle back, thinking about maximizing the distance between the sternum and hands.
- Set and period: 3 x 15-30 seconds hold.
- Break time: Rest long enough to move on to the first stretch.
But what do other travelers think?
Committing to training at this airport will catch your curious (and perhaps judgemental) eye. Forget the larkar. Your lifestyle is your business alone. Just living under the influence of long-term sedentary behavior at the airport, you will experience the benefits of completing light training during your next labor or waiting at the airport gate.
Assuming you want to arrive at your destination it feels refreshing, but why not take some steps to ensure that the outcome? Light training at the airport is helpful. Speaking of fresh moods, if you’re sweating, try pit stops in the toilet to refresh yourself before boarding the plane. Mobilized, energised, clean and ready for takeoff.
Add training to your itinerary
Let’s face it, air travel is hard for the body. Fortunately, training that promotes mobility and healthy pumps may be the perfect non-drug tonic for air travel illnesses. Until more airports begin building gyms inside the gates, weight movement and luggage lift may be the best option. Bookmark this airport training as a travel companion for your next flight.
reference
- Helmark, IC, et al. (2010). Exercise increases both intra-articular and lineage Lukin 10 levels in patients with osteoarthritis of the knee: a randomized controlled trial. Arthritis research and treatment, 12(4), 1-11.
- Rochero, California, et al. (2004). Moderators of the relationship between exercise and mood changes: gender, exercise level, and duration of training. Psychology and Health, 19(4), 491-506.
- Schlagheck, ML, et al. (2020). Cellular immune responses to acute exercise: Comparison of endurance and resistance exercise. European Journal of Hematology, 105(1), 75-84.
- Durham, George & Keys, Bethany. (2020). Effects of nasal breathing and oral and oronasal breathing during exercise: a review. Journal of Sports Research. 7.10.18488/journal.90.2020.71.1.10.
Featured Image: Xato/Shutterstock
