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How to keep fit on a cruise holiday, networking or business trip
I went on a Caribbean cruise before I ran 2:39 for the London marathon.
Here is the type of things I did to not just maintain fitness but help me improve.
First the change can help your running.
Being imaginative helped me keep on track with my fitness targets for the marathon.
Mistakes to avoid.
You are likely to be less active in general from not working etc so avoid the pitfalls of eating and drinking too much.
The average person can put on 1 kilo a week make sure you are not one of these average people.
Come back fitter not fatter.
Wear supportive shoes not flip flops avoid stubbing your toes or losing balance when the ship moves from side to side.
Before you leave for your cruise.
Establish what facilities the ship has before you leave so you can prepare what to take. Do not get disappointed when you get on board and see the gym is tiny or pool not much bigger than a Jacuzzi compared to the picture form the web site!!
If you can register or make reservations for fitness classes. If your competition is more tan 4 weeks away consider things you have never done before.
Once on board. (Sea Board)
Check out the facilities and book up any spin classes yoga or a Pilates class
Etc before they get booked up.
Use the stairs you may be surprised how far you can travel without covering the same area. Some ships can have 6-15 decks. An early morning run before others are awake makes you less guilty when you sit down for breakfast.
The ship I was on had a 200m track on the top it was amazing (surreal) to run around as the ship moved along the coast
Some ships have areas designated for jogging tracks some do not advertise them but they may have a suitable area for you to run around the ship.
If this is not possible then a brisk walk with the sea air is invigorating.
If using a GPS system due to the fact that the ship is moving distance travelled will be wrong. You will find that your speed is very fast when running in the opposite direction that the ship is travelling. GPS gets confused when you run around a jogging track as the ship steams ahead.
Cruise fitness
Visit the gym when it is least crowded.
From my personal experience if you can get ready quickly after a work out the best time is an hour before evening meals.
Early in the morning or even during the on-shore days. As soon as the ship docks don’t queue up to get off instead go to the gym. Get back a little early before the ship leaves and go to the gym. Another good time is early in the morning and best time is late in the evening.
Jump ship-At port
If it is safe to do so consider a run or hire a bike go for a hike walk kayaking or snorkelling when the ship stops at port. If safe to do so run or walk instead of using transport.
Careful using a treadmill even large cruise ships can roll unexpectedly. Running on a treadmill if you can see out the window at the ever changing scenery can be a welcome change to watching TV or listening to music.
Find out if its safe for you to go for a run on the beach without being harassed by the locals trying to sell you something. If they can see you do not have money they will not bother you. Say you have no money word soon travel along the beach if you buy something you are a target for the rest of your run. Never look at the beach sellers they take this as a sign you are interested.
Go for a long walk or hike if you have time, go out and back to avoid getting lost & missing the boat (ship)
Hire a scooter and get away form the tourist spots and explore much more including quiet beaches. Make sure you have enough fuel and your phone works. Always have emergency telephone numbers of the ship with you before you leave the ship. It’s no good having them written down and left in your room.
Cruise health
Fresh air improves brain power and will reduce stress even on a crowded ship. The sound of waves is relaxing because it alters the brain wave patterns and allows us to become more relaxed. The salt sea air also helps us, that’s why the elderly retire by the sea. It helps
Healthy negative ions that accelerate the absorption of oxygen and balance levels of serotonin, the neurotransmitter linked with mood and stress. Translation: the sea air will help your attendees sleep well during their cruise, wake
Cruise ship swim pool.
Most swimming pools are tiny to complete laps. I suggest you tread water or swim in a square rather than do laps or avoid pushing off.
Temptations
Avoid the all you can eat buffets otherwise you will put on more weight than during the Christmas festive period.
Cabin
You are likely to have a list of things going on during your cruise use a highlighter pen to emphasize what you want to do.
The cabins higher up on the ship are likely to be bigger and more expensive (ocean views) but do not forget the cabins lower down are better for those who suffer from sea sickness because they roll less and are more stable in rough waves. Often the lower down cabins are further way from the food and amenities great if you want to burn up more calories.
The cabin will appear to be small (half the size of a hotel room) but will have enough storage space to keep your suit cases and all your belongings.
Other activity.
Dancing can burn up lots of calories so go on don’t be shy. Racket sports tennis squash or badminton. Some ships even have rock climbing or mini golf.
Food & drink
East fruit or salad between meals and choose soup for starters. Share a dessert rather than have all the calories.
Go for the healthy options try new fruits and enjoy the fresh air and the views on the deck.
Treat yourself but not 3 times a day.
Our nutritional reflexes do not tell us for 10-20 minutes that we have eaten too much when it’s too late. So what is the rush eating unless you are going to jump ship take your time eating. Drink water with food if you feel you have been eating too much on board.
The key to staying fit onboard is balancing your indulgences with a little restraint or some enjoyable exercise. Try a few of these tips on your next cruise, and you'll find you don't have to give up a fun vacation to come home the same size you left.
Keep hydrated it is easy to not drink enough. Make sure you drink natural mineral water rather than lots of alcohol (even if it’s all included) save your money and the calories. Air conditioning can make you dehydrated.
Get Lost, literally
As soon as you can study the ship and your cabin location gym points of interest before you board. It will not mean a lot until see a few familiar sites. It will make learn where things are much quicker. Don’t forget often a ship has the same layout on each deck so you might be going in the right direction but on the wrong (floor) deck!
Do not worry about going the long way to the restaurant or gym it will use up extra calories. Use the stairs. Always take a map and remember your room number and level it is on.
If you do put on weight you will just have to lose it when you get home.
Spiral fitness. (IronMate Tip)
Walk around the whole deck before taking the stairs to the next level
Treadmill running.
This will be the only time you actually get somewhere and the scenery changes if you run on a treadmill and you can look out of the windows. See boats waves and landscape move by as you run. It can also improve your core and balance running on a treadmill as the waves cause even the biggest of ships to gently roll. If you feel the boat moving during a treadmill session depending on the swell reduce the time by 10-25% for the same fitness gains experienced on dry land.
Don’t forget to concentrate otherwise you could fall off. Be wary of swells and waves as this can cause accidents.
Deck running.
If the boat ship has a jogging trail run with friends. I had an amazing run just on my own while thousands were sleeping or getting ready for breakfast. I did 200m laps on the top deck. Be prepared for the wind to be completely different when running into the wind compared to running against it if the run deck is exposed. I watched the islands & fishing boats whizz by. These amazing images will stay with me a long time.
Warning if the swell is too much to run then just walk instead.
Small talk.
Meet new people each day at dinner and share stories. Talk to other like minded people in the gym you just never know what tricks you might learn what Not to and what to Do during your holiday.
Go into your cruise fit healthy and calm.
Occasionally ships have an out break of a virus called Norovirus (also known as Norwalk) symptoms include mild fever headache diarrhea & vomiting.
It is easily spread by touching something that someone who has the Norwalk virus.
Prevention tips include having with you at all times anti bacteria gel Eat fruit with left hand and open doors switches & shake other peoples hand with your right hand. Avoid touching your face. Use a sanizter at every opportunity even after washing your hands. Dry hands are less likely to pick up infections. Wash raw fruit with water before eating even if they look like they have recently been washed. Some people claim that drinking wine can help reduce the chances of norovirus (not sure if the waiters claim this to sell more wine)
Keep hydrated if you become ill.
Cruise holiday kit
Supportive shoes for walking around deck. Supportive shoes for using on the spin bike –not your running shoes.
Elastic stretch band for core exercises. Beach shoes to use Aqua jog walking through the water or on one spot.
Running shoes for running. Supportive sports shoes for gym and other activities. Swim and snorkel accessories (wide face goggles flippers mask snorkel etc)
Highlighter pen to remind you of activities that you want to do.
Enjoy relax be creative and come back refreshed x