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What are some exercises to do in a small area?

exercise small area

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16 replies to this topic

#1 vannessa.wells2

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Posted 04 April 2015 - 06:16 PM


I often travel to different places and find myself stuck in a hotel room for long periods of time. What exercise would you recommend that does not take up a lot of space?



#2 Multivitz

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Posted 16 December 2015 - 01:59 PM

Isometric exersises are performed in Qigong, and Callanetics work well. Diet is very important, don't be afraid of sea salt.

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#3 corkobo

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Posted 10 April 2016 - 10:25 PM

Pushups (whatever variation you can achieve), Squats (same), Leg raises (floor only as you won't be able to hang from a bar), Pullups (incline only, from under a table/desk if there is a sturdy one in your hotel room), Bridges, Dips (if there are 2 sturdy chairs), Plank.


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#4 Monkey_Boy

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Posted 30 May 2016 - 03:26 AM

I like Tabata/HIIT style exercise. I can be done with no equipment in a small area.

I found a site (Bodyrock,tv)  with excellent and free programs for all levels from beginner to advanced.

I like it because I can get my heart rate to any target zone in my living room or hotel.



#5 Monkey_Boy

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Posted 30 May 2016 - 04:52 PM

I think I need to amplify my answer.

The HIIT style I prefer is calisthenics, because it can be done in a small space with body weight only.

There are many dozens of basic exercises with variations reaching the hundred, each session can be different..

When I travel, I take a heart rate monitor and a jump rope, and I can do without the jump rope if the space is too small.

 

That said I found out the hard way that I sprained muscle and tendon and injured joints with the other HIIT/tabata programs i tried.

My personal need was for gradual conditioning increases, Training itself takes proper warmup before, good technique during and stretching after.

The only program that addressed those issues and added modifications that let me work around my old injuries and built-in weaknesses

was the free site I mentioned (Bodyrock).

 

I thought their beginner program was way too easy but once stopped my ego pushing my body into injuring itself, I started at their

beginner level and have improved enough over months to get into my preferred heart rate zone ( 80-90%) without joint stress or next day pain.

They have intermediate, advanced and insane levels too, all free, but I would personally advocate a gradual approach.

 



#6 ashleywerner

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Posted 31 May 2016 - 12:08 PM

As Corkoba mentioned here, I would recommend pushups...pushups ensure that both your upper and lower body are worked to the hilt.



#7 platypus

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Posted 31 May 2016 - 02:15 PM

I believe the go-to book for serious body-weight exercises is "Convict Conditioning" by Paul Wade.



#8 chemicalambrosia

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Posted 05 June 2016 - 03:16 PM

I believe the go-to book for serious body-weight exercises is "Convict Conditioning" by Paul Wade.

 

IDK about that. "Never Gymless" by Ross Enamait, or one of his other books on conditioning should be good too. http://www.goodreads...5-never-gymless Really though, we're talking about body weight exercises. A Phd or 30 years experience is not required. A search for "body weight exercise" on youtube gives 215,000 results. To simplify things you could build a workout around one exercise: burpees. They are pretty much a whole body workout by themselves, and can build a lot of fitness. I hate them.

'

 

 

 



#9 temperance brennan

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Posted 07 July 2016 - 12:00 PM

I'm in gymnastics. 8 years ago I was a professional gymnast with my own custom made leotards and trampoline to practice but unfortunately sport careers aren't lasting so 8 years ago I became a kids' coach. And I gotta say, I love it. So now if i have to go somewhere with my team I do simple warm ups. Sit ups, push ups and jumps



#10 Monkey_Boy

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Posted 09 July 2016 - 03:12 AM

I think that you have to define your goals to decide what exercises to do. One of the proven ways to extend life and preserve mental ability is high heart rate exercise.

That is my primary focus. I've got a HIIT routine that I can do in a small space to reach and maintain 80% VO2 max.  I found that I need to add some strength training options

to vary the routine and add some upper body exercises into the HIIT. The books mentioned above are interesting and I bought a reinforced duffel, made primarily as an exercise sandbag,

to use for weight exercises.  It does double duty to pack clothes and such for travel and fits nicely into an airplane overhead.


Edited by Monkey_Boy, 09 July 2016 - 03:13 AM.


#11 Keizo

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Posted 09 July 2016 - 08:25 AM

dumb-bell (or similar) pullovers 

 



#12 bosharpe

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Posted 28 July 2016 - 01:30 PM

I've just started some basic strength training here at my house which is small. I do bicep curls, pull ups (with pull-up bar), chin ups, press ups. I also have one of those roller massager things which I use on my back.

 

Cardio/legs - I cycle or walk whenever/wherever I can. Usually about 4-5 times per week.

 

Would really like to start Yoga or Qigong though.



#13 hippocampus

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Posted 29 July 2016 - 11:00 PM

I do these exercises - 2 repetitions at high intensity: http://well.blogs.ny...minute-workout/

You only need a chair and some space.



#14 Manwhoworkstoomuch!

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Posted 16 August 2016 - 08:32 AM

YOGA is awesome. It's one of the most underestimated exercises!



#15 Monkey_Boy

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Posted 24 October 2016 - 01:18 AM

I like yoga's big brother, pilates.

I recently pulled a muscle I didn't know I had, the piriformis ( look it up).

I used pilates and pilates style exercise to recondition that muscle and its supporting muscle structures.

Researching exercises, it was interesting to see how the related workouts intensify going from yoga to pilates to bodyweight/HIIT.



#16 TheFountain

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Posted 31 October 2016 - 03:07 AM

Butt Pumpers. 



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#17 Monkey_Boy

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Posted 08 November 2016 - 03:12 AM

Tai chi and qi gong can be done in a small space,

I have found them to be synergistic with yoga/pilates in my exercise rotation.


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