Rice Fitness Center Archive
Welcome to the Rice Fitness Center and Fit Tips Archive, Fitness Programs' home base for quick and informative reads on fitness information.
Archive:
Workouts That Travel
A vacation can do wonders for reducing stress levels, but it often wreaks havoc on your fitness regimen. Even some of the most die-hard exercisers find it difficult to stick with a workout program when away from home. Sure, many have good intentions. They may even pack their workout attire. Unfortunately, it usually never makes it out of the suitcase until it's unpacked when their back home.
But travel from home doesn't have to result in an interruption or complete abandonment of your healthy habits. You can still fit in exercise time when away from home, regardless of whether you find yourself in a warm or a cold climate. Even if bad weather forces you into seclusion in your hotel room, there are exercises you can complete without a single piece of equipment.
Tips to help you stay fit away from home
- Be realistic. You probably won't be able to fit in your normal weekly workouts and that's okay. Shoot for completing at least 50% of your normal regimen.
- Plan ahead. Before leaving town, find out what facilities your accommodations will have or if there is a nearby park or jogging track (weather permitting, of course).
- Scope out local gyms. If you are staying somewhere that doesn't provide a workout area then inquire at the nearby local fitness centers or community centers for their rates. Often they offer day passes for minimal fees.
- Pack a resistance band in your suitcase. The band takes up very little space, yet can provide you with an entire upper and lower body workout routine.
- Don't deprive yourself of all local delicacies. You can enjoy some special meals without going overboard. Ask the restaurants to prepare your favorite dishes with a few lower fat ingredients.
- Be creative. Find unique, fun ways to exercise instead of doing the same routine you do when you are at home. Try biking, hiking, a pedal boat excursion, water skiing, beach volleyball, etc. Effective workouts aren't limited to the standard fares of walking, jogging and fitness machines.
- Try out your travel routine at least once at home. A new workout that you've never done before will require more time and preparation. This type of frustration just makes for an easy excuse to skip the workout.
- Prepare snacks. If your journey includes a lot of time in the car, be sure to pack some healthy snacks so you aren't forced to eat at all the fast food and convenience shops along the way.
- Play in the pool. If lounging poolside is part of your vacation plans, then hop in the pool every 20 minutes for 5-10 minutes of pool walking (try it in waist-deep or higher water for a really challenging workout).
- Get comfortable. Don't forget to pack comfortable workout attire that fits your destination's climate.
Here is a quick, simple circuit workout that only requires a resistance band and can be done anywhere. Complete at least one set of 8-12 reps of each exercise.
Bicep Curl |
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Instructions: Stand with feet hip-width apart. Arms are straight with elbow close to your sides and palms facing in toward each other. Keeping your upper arms still, curl your arms up to shoulder level, ending with palms facing your shoulders. Return to starting position. |
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Tricep Dip |
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Instructions: Either a chair or bench can be used. Start sitting up straight on the chair, knees bent at a 90 degree angle. Arms straight (don't lock the elbows), hands on edge of chair with fingertips facing out. Slide forward so that buttocks are no longer on the chair, bend elbows slowly lowering body toward floor. Return to starting position and repeat. |
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Lat Pull Down |
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Instructions: Begin by placing a resistance band over the top of an open door. Grab each end of the band and sit on the floor with back straight. Lean slightly away from the door, arms are straight up. Bend your elbows, squeeze your shoulder blades together as you pull your arms down and slightly out. Return to start position and repeat. Tip: you may need to use your feet to keep the door securely in place. |
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Front Raise |
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Instructions: Begin by standing tall, resistance band placed under your feet. Grab one end of the band in your right hand, with hand in front of your thigh. Extend your arm straight out to the front until you reach shoulder-level. Return to start position, repeat and switch arms. |
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Push Ups |
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Instructions: Begin up on your toes and hands with your hands placed on the floor, just slightly wider than your chest. Arms are straight, but don't lock the elbows. Your back is straight and your legs are extended. Bend your elbow and slowly lower your entire body to the floor. Chest should touch the floor. Do not allow your upper body to move forward, you should only be moving downward. Don't let your back arch, keep it straight throughout the move. Return to start position and repeat. |
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Squats |
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Instructions: Start standing tall with feet shoulder-width apart and toes pointed forward. Bend knees into a squat position attempting to get upper thighs parallel to the floor. Emphasize pushing hips back as if you are sitting in a chair this will help you keep your knees above your ankles. Make sure your knees do NOT extend forward past your toes. |
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Abductor Splits |
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Instructions: Begin by lying on top of a bench. Place the band underneath the bench. Then place each handle securely on over the top of each foot. Raise your feet straight up. From here extend your legs out to a comfortable position. Return to start position and repeat. Be sure not to go to quickly. Try to take 2-3 seconds both on the in and out phase. |
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Abductor Lifts |
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Instructions: Start by standing tall with band placed under your feet, hold the ends in each hand at waist level. Extend your right leg to the side as far as you comfortably can. Return to start positions, repeat and switch legs. |
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Hamstring Kicks |
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Instructions: Start on all fours. Extend one leg straight out with flexed foot. As you extend that leg back visualize as if you are pushing your flexed foot against a wall (but don't actually push against a wall). Be sure to protect your back by maintaining a straight back. Don't let you back arch. Return to starting position and repeat. Then perform move on opposite leg. |
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