Pilots in Aircraft

FREQUENTLY ASKED QUESTIONS

WHAT DO YOU DO WHEN THERE'S NO FRIDGE AT YOUR HOTEL TO KEEP YOUR FOOD COOL OVERNIGHT?

There are a few options, and I'll share the one method I do. When I run into this situation, I take the hotel laundry bag and fill it up with ice. A lot of it.  Next, I place my prepped food inside the bag and close it up. Big tip: create a small hole on the bottom. This will prevent a small pool in your sink as the ice melts and could possibly flood your food. Place it in the bathroom sink and make sure the bag is evenly distributed in the sink.

WHAT DO YOU DO AT A HOTEL GYM THAT DOESN'T HAVE MUCH EQUIPMENT?

So many options! Since in some hotels there are just a few dumbbells and a treadmill, here are a few options; 

-Choose to do cardio training on equipment or outside! 

-Exercise the small muscles with light weight! These create stability and support to your larger muscles when engaging in greater exercises when you go to your regular gym.  

-Change the tempo in which you do each exercise! Fast or slow repetitions create different results with how you're training ! 

-Work on flexibility and mobility!

HOW OFTEN SHOULD YOU EXERCISE ON LAYOVERS?

Any time that you can! Remember that the most important thing is to integrate fitness in your travel lifestyle. Even if it's just 20 minutes, your body benefits tremendously! 

Adjusting the intensity of your workout during layovers is key to maintaining that lifestyle sustainable. Consider doing yoga or stretching on the long days with short overnights, and leave the more intense workouts for days off or long layovers. 

WHAT ARE SOME IMPORTANT MUSCLES PILOTS SHOULD WORK ON?

Glutes, Glutes, and Glutes!! The majority of lumbo-pelvic injury due to prolonged sitting results from weak glutes. Especially the Glute Medius. 

Along with Glutes, you also want emphasis on working on your posterior chain, meaning the backside of your body. Espcially your Lats because they connect to the opposite Glute via the sacroiliac joint (the medical term where your sacrum and hip bones connect). You want even pulling from Lats and Glutes to prevent injury and relieve pain from sitting.