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More people are opting to stay fit while travelling rather than sit by a beach all day but it's not always clear how to keep fit while travelling.
I have numerous posts aimed at assisting those on extended vacations or digital nomads in staying active and maintaining their fitness while exploring the world.
I discovered numerous valuable insights into health and longevity that I'm eager to share. Especially because VO2 max workouts can be done from anywhere.
While I already integrate some of the concepts mentioned in the book, VO2 max is a term that I wasn't too familiar with so I thought it would be beneficial for more people to know about VO2 max and the workouts that can be done while you travel.
For those unfamiliar with the term, VO2 max refers to the maximum amount of oxygen a person can utilize during intense exercise.
Additionally, it is spelled with the letter 'O' as in Orange, not the digit '0' (zero).
VO2 max is a crucial indicator of cardiovascular fitness and endurance.
A higher VO2 max is generally associated with better athletic performance, as it signifies an efficient cardiovascular system and the ability to sustain prolonged physical activity.
VO2 max correlates with a reduced risk of chronic diseases which contributes to a higher life expectancy.
Many factors contribute to life expectancy but it is no surprise that exercising regularly helps with not only living longer but also the quality of your life.
You want to be able to live longer while also being able to do things in your later years.
As someone who already enjoys working out, this poses an essential challenge that could enhance my later years.
How improving Vo2 Max can help you on your travels
So now we know what VO2 max is, how can it help me on my travels?
Well, it's no secret that being fit will help you travel more comfortably. So keeping up with your workouts year-round, whether you are abroad or not, should still be a priority!
Workouts focused on improving VO2 max can be performed in any location.
I always encourage incorporating workouts in natural surroundings whenever possible. Vo2 max workouts or otherwise.
As you explore new landscapes, engaging in targeted VO2 max exercises can elevate your cardiovascular fitness, boost endurance, and contribute to an overall healthier lifestyle.
The adaptability of these workouts allows for seamless integration into different travel scenarios, ensuring that maintaining fitness goals becomes an enriching part of the journey itself.
This can give a digital nomad and an extended traveller more of a purpose, other than just work.
After all, exercising can help with mental health concerns and offer a respite from prolonged hours spent sitting at a computer!
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VO2 Max Workouts
You could be on a road trip, living out of a van or living in Thailand for 3 months these workouts can be done anywhere. You can even make them adventurous.
High-Intensity Interval Training (HIIT):
Sprinting for 30 seconds followed by a 1-minute recovery jog.
Explore new destinations on a bike, utilizing VO2 max training with intermittent sprints for added endurance benefits. Which means cycling at maximum effort for 1 minute, then cycling at a moderate pace for 2 minutes during your bike ride. You’ll find that depending on the terrain this may happen naturally anyway.
HIIT is basically some sort of exercise where you max out for 30 seconds to a minute and then rest. I have spoken about HIIT training in my post on Stay Fit & Healthy While Travelling which includes a video on HIIT.
Squat Jumps
Explosive lower-body exercise involving a squat followed by a powerful jump for enhanced strength and plyometric benefits.
Squat Thrusts
Full-body exercise combining squats, plank, and a dynamic jump.
Mountain Climbers
Dynamic core exercise performed in a plank position, alternating bringing knees toward the chest, targeting the abdominals and improving cardiovascular endurance.
Burpees
High-intensity, full-body exercise incorporating squats, push-ups, and jumps, effectively working multiple muscle groups and boosting cardiovascular fitness.
Jumping Jacks
Classic aerobic exercise involving simultaneous jumping and arm movements, effective for warming up and elevating heart rate.
Push Ups
Upper body strength exercise where the body is lowered and raised by the arms, targeting chest, shoulders, and triceps.
Tuck Jumps
Plyometric exercise involving a deep squat followed by a jump with knees tucked to the chest, enhancing lower body power.
Quick Step Ups
Lower body exercise performed by stepping onto a stable surface, engaging the quadriceps and glutes. Can use a stable rock or boulder in nature.
Quick Lunges
Dynamic lunge variation performed swiftly to target the lower body, with the option of adding weights or using natural objects for resistance. Holding a heavy rock with both hands would be a great way to add extra resistance.
Intense Shadow Boxing
Throw punches in the air or at a target, incorporating footwork and body movement for a full-body workout.
Box Jumps
Plyometric exercise where one jumps onto a sturdy box or platform, improving lower body strength, power, and coordination. Can use a large stable rock or boulder in nature.
Box jumps can be done almost anywhere - meghan-holmes-unsplash
Just doing these exercises on their own won't get you far. You have to mix them up in circuits or combos, pushing yourself to the max.
When using them in combination try mixing up 3 to 4 of these exercises for 20-40 seconds for each exercise and then have a 10-20 second rest between exercises. That will count as one workout.
Ill leave it up to you to judge how fit you are. If you are in good shape then adding an extra exercise or two to each workout and lasting closer to the 40 seconds may be more beneficial.
Please note that this post is for VO2 max only and should be incorporated with other exercises like gym/weight/strength training and more, if possible.
How many VO2 max workouts a week should I do?
The frequency of VO2 max exercises depends on your fitness level, goals, and overall workout routine.
For general cardiovascular fitness, aiming for 2 to 3 sessions per week is a good starting point. However, it's essential to listen to your body and allow for proper recovery between sessions.
As mentioned above these exercises should be used in conjunction with other forms of exercise during the week so if you are weight training 4-5 times a week then you may need to adjust the amount of VO2 exercises you do.
I try to weight train 4-5 times a week so I would only do VO2 max workouts twice a week.
If you are struggling to understand your fitness levels then a smart watch like Garmin, Fitbit or Apple can help you. Some smart watches can ESTIMATE your vo2 max levels however for an accurate reading I would suggest getting that done professionally.
Apple watch can help track your cardio levels
You might be engaging in VO2 max workouts during your travels without recognizing it. Ever sprinted to catch a bus or hurried through an airport with luggage or a heavy backpack? These real-life situations, highlighted by Peter Attia, are examples of VO2 max workouts, emphasizing their significance in practical scenarios.
If you want to see a graph from Peter Attia that has the performance levels by age group for men and women click here to view the X (twitter) post.
Other simple and easy techniques to keep you fit while travelling
These exercises and techniques can be used as warm ups for the Vo2 max workouts or just on there own, as a stretch or just because.
Hiking - a great way to promote fitness and explore nature
Long Brisk Walks - a low-impact form of exercise that explores nature
Farmers Walk - exercise involving walking while carrying heavy weights in each hand, targeting the core, grip strength, and overall stability.
Skipping/Jump Rope - portable and versatile cardiovascular exercise suitable for various settings
Cold Therapy - immersion in a cold river or water body for therapeutic benefits, such as reduced inflammation, improved circulation, and enhanced recovery.
Yoga -mind-body practice combining physical postures, breath control, and meditation to enhance flexibility, strength, and overall well-being.
Breathwork - ok not quite your traditional exercise but breathing exercises are a great way to regulate oxygen intake, enhance lung capacity, and promote relaxation, all of which are beneficial for various types of physical activity.
Hiking is a great way to stay in shape while travelling - greg-rosenke-unsplash
Benefits of VO2 Max Training for Travellers
Enhanced Aerobic Fitness:
Maintaining a high level of aerobic fitness through VO2 max training aids travellers in enduring long journeys with vitality and resilience.
Improved Endurance for Activities:
VO2 max workouts contribute to enhanced endurance, ideal for engaging in activities like hiking, cycling, or exploring new destinations on foot.
Seamless Exploration:
Travelers can seamlessly explore diverse landscapes and terrains, as improved cardiovascular fitness allows for sustained energy during extended exploration.
Efficient Sightseeing:
With heightened aerobic capacity, sightseeing becomes more enjoyable as travellers can cover more ground and participate in various activities without feeling fatigued.
Adaptability to Altitude:
VO2 max training prepares individuals for altitude challenges by boosting oxygen utilization efficiency, easing adaptation to higher elevations often encountered during travel.
Climate Resilience:
Improved aerobic fitness aids in adapting to different climates, ensuring travellers can comfortably engage in physical activities regardless of the environmental conditions.
Final Thoughts on VO2 max training while travelling travelling
Staying fit while travelling offers numerous fitness opportunities. Focusing on maintaining and enhancing fitness, even while camping or abroad, can add an extra purpose to your journey.
Incorporating VO2 max workouts into your travel plans adds a dynamic and health-conscious dimension to your adventures.
Your commitment to staying active on the road not only benefits your physical well-being but also enriches your overall travel experience.
Exciting news!
I'm creating an email community to share my travel and fitness adventures. Join to stay in the loop on new destinations and travel fitness ideas. Connect with me here!
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