FITNESSOnward, Wayward Traveler!By Trish Imbrogno** Consult your physician before beginning any exercise program **As summer comes to an end, the travel seasondoesn’t! Whether you’re out of town for work orpleasure, finding time to squeeze in a workout can betough.Resistance bands provide a convenient traveloption to weights and pack easily into a carry-on bagor luggage. They come in various strengths, rangingfrom light to very heavy. When you purchase bands,buy a lighter resistance for shoulders and other smallermuscles to avoid an injury.The following exercises can be done alone, or for aquicker workout, you can combine some of the upperand lower body movements. Additionally, some of theupper body exercises can be done seated, if you areon a plane or unable to stand for long periods of time.Remember to stretch thoroughly and add somecardio in for a complete workout!Chest Press: Put band around back, close tounderarms and hold band behind the handles in frontof chest (arms out and out in the shape of a letter "L",parallel to the floor). Exhale press out; inhale controlthe band as you return to start.Calf Raises: roll up on balls of feet, keeping weighteven between all toes as you exhale, control as youlower heels to floor.Lat Pull: hold band overhead, the closer the hands,the harder the exercise. Open arms to the sides,pulling down in a semi-circular motion to the top ofthe chest (almost taking off your nose). Return tostart while breathing in. Keep your arms in the sameplane where you start (do not let them fall forward!).Lunges: (walking or stationary) step on leg forwardand rise up on to back toes. Stay on back toes (ballof foot) as you breath in and bend back leg (do not letfront knee extend your toes!), exhale, squeeze yourglutes and return to start.Shoulder overhead press: (one arm at a time) standon band close to handle, bring arm up to side in theshape of an "L" tricep parallel to the floor. Exhale,push up, inhale, return to start. Repeat other side.Squats: stand with feet shoulder-width apart.Keeping the weight in your heels, breath in and bendthe knees as if you were sitting back into a chair (donot let the knees come farther forward than your toes).Squeeze the glutes and exhale as you return to start.Tricep overhead extension: stand on band close tohandle. hold other handle palm up and wrap aroundbehind your head like your putting on a jacket. placeother hand inside of handle. keep elbows close tohead, exhale press up, inhale return to start. (worksboth arms at the same time)Step-touch: Stand on band, hold handles at waist.step left for 5, controlling the right foot as it touchesin, then step right for 5, controlling the left leg (innerthigh works this way!).Bicep curl: step on band (one foot or two). Holdhandles, palms up. Exhale curl up to shoulder, keepingupper arm stable. Inhale return to start (both armsat the same time).4 • September 2007
September 2007 • 5