Exercises for the Hotel Room

Exercises for the Hotel Room

F E E L I N G G O O D

This page describes a quick workout that can be done in the hotel room, requiring only a few readily accessible items as aids. The purpose of this workout is simply to assist in maintaining a healthy overall body condition. It can be used in addition to, or as a substitute for, a regular plan of exercise, or, if carried out with discretion, can provide the novice exerciser with an introductory program. Benefits of this type of program include development of body tome, limited strength, and an increase in heart rate leading to a brief cardiovascular workout.

Anyone using this workout should use good judgment and caution in attempting the exercises. One's own level of fitness should be taken into consideration when determining speed and amount of activity. Anyone who has had any medical problems, such as high blood pressure or heart problems, should consult their physician before undertaking any exercise. This workout is not intended to bring about exhaustion and if any of the exercises cause pain, stop the activity immediately.

There are four parts to the entire workout. In order, they are warm-up, stretching, strength and cool down. Each part will be explained separately, with the total workout lasting approximately 25 minutes.

W A R M U P	3 TO 5 MINUTES
The purpose of the warm-up is to increase the blood flow to all parts of the boy, thus "warming-up" the muscles and loosening the joint areas. Start out at a very easy pace, gradually increasing to a moderate rate. Any activity that involves movement for the majority of the body parts will suffice. Choices include running in place, inverted bicycle and/or jumping jacks.

S T R E T C H

5 MINUTES

Stretching continues the warm-up process and helps avoid muscle and joint soreness, prevents injury and increases flexibility. The described stretch is a quick overall body routine. When stretching use controlled, steady movements, trying always to remain relaxed during the exercises. Do not bounce. Stretch to a position where you feel a slight pull (not to pain), hold for a slow count of six and then relax for a count of six. Repeat the exercise one time.

SHOULDER, ARM AND SIDE... Elbow behind head. Slowly bend as you pull. Alternate procedure to work opposite arm.

LOWER BACK... Pull your knees to your chest, roll on back.

TORSO... From a seated position, place right foot outside of left knee. Extend left arm so elbow is on outside of right knee, turn and look behind you. Reverse procedure to work other side.

HAMSTRING, LOWER BACK AND HIPS... Sit so legs are spread in front, pull right foot to crotch. Bend and reach first to left knee, then to right, keeping your head upright. Alternate procedure.

	INNER-THIGH... Pull the soles of your feet together and towards crotch, keeping hands clasped on feet until you reel a slight pull in the groin area, then bend forward slowly, keeping head upright.
	THIGH... Stand on one foot (placing hand on a stationary object to maintain balance if necessary) and pull other foot to the back of that leg. Slowly lean forward. Alternate procedure.

S T R E N G T H	15 MINUTES
Time and energy permitting, repeat the routine.
The exercises pictured and explained in this section will help to tone and strengthen the muscles of your body as well as increasing local muscle endurance. By increasing the heart rate and blood flow to different body parts, they develop cardiovascular fitness as a result. The areas of the body strengthened and the number of repetitions are given in the explanation for each exercise. Take approximately 20-30 seconds rest between each exercise. The papameters given can be adjusted according to various individual fitness levels.

	PUSH-UPS... Advanced (Chest, shoulders, arms) While lying in the prone position, place hands directly next to shoulders, palms down. Keeping as straight as possible, extend arms so body is supported only by the hands and toes. Slowly lower body by bending arms until chest just touches the floor. Extend arms returning to the upright position. Do 10-35 push-ups.
	PUSH-UPS... Beginners NOTE: if unable to push body weight in this fashion, leave knees in contact with the floor throughout the exercise.
	SHOULDER RAISE... (Shoulder, Upper Back) Standing in an erect position with feet about shoulder width apart, raise arms directly up from sides as far as allowed by flexibility. Lower slowly. Try to keep arms straight and palms facing the floor. Holding objects of similar weight in each hand will increase the difficulty. (Suggestions include: towels, books, shoes, empty or loaded hangers, etc.) Do 10-30 Shoulder raises.
	SEATED DIPS... (Shoulders, Arms) Place hands on the edge of the bed, palms down and about shoulder width apart. Extend legs out in front and lower body by bending arms as far as flexibility will allow, then return to starting position by extending arms. Do 5-30 Seated dips.
	TOWEL PULL... (Upper Back) Place one or both feet in the middle of a rolled towel. Grasp the towel, one hand on each end, so when the leg is fully extended, arms are also fully extended. Pull hands tight to chest at the same time as providing resistance with foot ad leg. reverse the procedure, extending leg and providing resistance with arms. Do 10-30 Towel pulls.
	SIT-UPS... Beginners (Stomach) Lay on back with knees bent, and hands on stomach. With chin tucked, curl upper body by tightening stomach muscles and trying to lift shoulders off the floor. Return slowly to starting position. Do 10-50 Sit-ups.
	SIT-UPS... Advanced Lay on back with feet up on a chair. Place hands on top of head. Draw elbows between knees by tightening stomach muscles and sitting up. Slowly return to starting position. Difficulty can be increased by placing body close to the chair and/or twisting at the top of the sit-up.
	BACK TIGHTENER... (Low Back and Buttocks) Lying spread eagle and face down, try to raise arms, legs and as much of chest as possible off the floor by tightening the muscles of the lower back and buttocks. Balancing in this position, count slowly to six and return to starting position carefully. Rest for a count of six. Repeat up to 6 times.
	LOWER BODY... (Hips, Buttocks, Thighs, Calves) Standing erect with hands on head and feet about shoulder width apart, stride forward with one leg and lower body until other knee just touches the floor. (Don't rest in this position.) Push back to erect position. Alternate right and left leg. Do 5-15 on each leg.

C O O L D O W N	2-3 MINUTES
The cool down period should be similar to the warm-up, but done at a very easy pace.