Travel and Fitness blog

Climbing volcano at night

I traveled to the small island of Lombok in Indonesia to climb the country's second highest active volcano

Running my first marathon

Racing such long distance was like nothing I've experienced before. There was no way to expect how it will test my body and willpower

How to stay fit while traveling - healthy travel tips

Staying fit while traveling is a real challenge. We have to carefully balance vacation and entertainment on one side and energy levels and good looks on another

The Journey is THE Destination.

Latest on my blog
If we could train and not accumulate fatigue that would be the best, right?

Unfortunately, every hard effort taxes our physical and mental reserves and requires some time to recover from. Racing, time trials or even fast-paced workout can leave our bodies tired and sore for a while. Even though it usually follows with a satisfaction of a job well done, accumulated fatigue is the enemy of progress.

Even cheetah, that is considered the fastest animal on the planet, suffers from fatigue. It's so tired from sprinting that after lunch it sleeps all day in the sun.

As I see it, there are 4 steps required to speed up recovery after the workout. Read on how to help your body be fully back to speed faster.

Training hard is important, but recovery is when all improvements happen
As much as we all would like to be Olympic champions, there is a big difference between athletes who consistently improve and get stronger or faster (or both) and those who struggle and see little or no results despite hard efforts.

Ironically, that difference is post-workout recovery.

It definitely pays off to train hard, but it's even more important to train with appropriate intensity and recover sufficiently.

You can push yourself to the limit every day and still be at the same level (if not worse) as someone who works out only 3 times per week and appears to put less effort in it.

The training program may not be super complicated, but if the post-workout recovery part is just right and workouts are scheduled at the right time, you'll see a massive progress. In fact,

many professional athletes get to the top not because of the Terminator-style training schedule, but in spite of that

In practice, high intensity workouts alone will not yield advertised results, unless our body adapts to the workload and builds on that improvement (something known to others as "supercompensation").

That's the exact moment where many are taking the wrong turn towards more sets and more workouts instead of proper post-workout recovery.

Here I mean not only a 15-minute stretch ritual done with a dramatically-serious face. No, recovery is the time between workouts (sometimes even including easy workouts) when the body re-builds torn tissues, re-fills energy sources and makes other physiological adaptations (like broadens capillary network, increases mitochondria density and other handy-dandy stuff).

And how much time you devote to it and how you are spending that time largely dictates how much you will improve.

Proper post-workout recovery is crucial to getting consistent result from training effort
We were standing at the top of the third peak, completely surrounded by the cloud. Nothing was visible around us but the fog and just a couple of meters of grass.

The air was moist and cool, but we felt warm after almost 4 hours of hiking. Since that morning we saw only a few people at the beginning of our trip and it was surreal to realize that there was a high chance we were alone on the mountain.

It was also Wednesday.

The cloud is approaching as we hike to the summit of Baumgartenschneid
Putting in consistent hard work and not getting back expected results sucks. I’ve been there.

I listened to my coach and worked every interval as hard as I could. I felt great during training (mostly because I was working my butt off), but when races came I didn’t have enough speed and endurance to show even those times I had during training. 

The problem – incorrect training intensity.

After I started to read more about it and talk to specialists I started to understand the whole concept much better. Ultimately, it all comes down to this:

You need to give your body just enough intensity to stimulate adaptation, but not too much so that it doesn’t overload

Well that’s as helpful as your girlfriend saying “I don’t know what I want, but bring me something”. How should I know what’s “just enough”?

I get your confusion and my first reaction was exactly the same. As usual, the devil is in the details, so let’s look at it more closely.

Training at 100% effort every time is not the most optimal way to improve performance
If I would need to explain what New York City is to a teenager, I would say it looks exactly like their messy room.

Well, maybe a messy room with an awesome skyline view.

There are posters with celebrities on walls, clothes everywhere (shops, obviously), some snacks here and there and some garbage, for sure.

Sounds exactly like my room when I was growing up.

And it feels exactly like it too - after just a couple of steps you see a total chaos, yet somehow those who live there can navigate easily and seem not to notice any inconvenience.

While running in Central Park you can almost forget you're in one of the world's busiest cities. That's not me, btw, just a guy who ran into the frame
Staying fit and eating healthy rarely scores high in our priority list when we are traveling. In fact, it's somewhere between remembering to send a postcard to your grandmother telling how you went to the top of the Eiffel tower and waking up at dawn to listen how birds sing and nature wakes up.

We just don't do these things very often.

There is one saying, that I heard somewhere, which made me change my mind about healthy lifestyle, though. It goes something like this:

We need to stay fit and healthy to have the energy and ability to do all the cool stuff we travel for

I can say that there are only a few things more frustrating than not being able to do something because your body puts a limit on it.

Have you woken up with less energy than when you went to sleep? Or have you ran out of it during a packed day of exploring?

If so, this post will answer why and what to do to avoid it.

Staying fit will let you enjoy all those amazing activities you planned for your trip

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My destinations

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About Get Local Blog

Hello there! My name is Andrejs and welcome to my blog!

I've created this travel and fitness blog for several reasons - to keep track of all places I visited and experiences I had, to learn photography and video editing (still in process) and, most importantly, to push myself to look for new adventures, get inspired and experience new things. This has quickly turned into a lifestyle I enjoy and continue to pursue. If you're interested, you can read more about my story here.

I hope this blog will also inspire you to travel more and experience the world around

Continents visited
Countries visited
Highest point climbed (m)
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