Crew Layover Work Out!


After a long tiring flight it’s really overwhelming to think of expending any more energy, and as crew all you’re looking for is that bed to crash in, a good meal with colleagues and to just relax and chill. However, in this whole routine, something is taking a hit and that is your fitness, with the untimely flying hours and erratic lifestyle fitness is something which always gets neglected. In today’s article we’re going to discuss and chalk a workout plan which is time efficient and keeps one on his or her track. All it takes is a bit of mental work and discipline.

You have to make sure to optimize your layovers. Layovers are a great place to focus on one’s mind and body, it gives you the freedom of time and space away from home to indulge in fitness and soulful benefits. However, you have to make sure you stay away from the fine dine cuisines spread at the buffet table as that definitely takes you away from your fitness goals.

So, step one is to have a workout goal in mind. Plan your training session and choose either the upper or lower body coupled with a finisher cardio set. Benefit from all the equipment at the gym and refrain from free weights to minimize the chance of an injury before the flight. For the upper body include machines attacking the back, chest and shoulders with two different exercises of each, or double the sets if there is a lack of equipment. If you choose to work on your legs, most hotel gyms have at least a couple of machines targeting legs, try and incorporate ten sets of each, averaging a minimum of 30 sets in total to exhaust the muscle. At the end flex with some dynamic and static stretches to ease the flexibility and work the cardio station to make the calorie burn effective.

Plan a good meal post-workout, preferably through in-room dining with set portions. Try and place the order before you go for your workout to avoid overindulgence due to post-workout hunger pangs.

Very important, try and avoid alcohol consumption with the late-night guzzlers and plan on some good and quality sleep. Over time, you can frame a lifestyle pattern and see yourself getting fitter and healthier.

Sure enough, you’ll soon be walking the aisles of the airport in style and shape, making all those heads turn.

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Vijay Macmilton, is a fitness, nutrition, and physique transformation coach apart from being a pilot with a leading airline. Being a fitness enthusiast he has studied this field comprehensively and has mastered the science and math that goes into body building and achieving sustainable weight loss. His extensive knowledge and passion in the field of diet, fitness, and wellness makes him our go to man for staying in great shape.