The Flight Deck Workout, Staying Fit When Flying
Posted by Jeffrey on November 18th, 2008
It’s the same old story; another two-hour flight, you’re tired of reading your flight operations manual and the quick reference handbook (QRH) doesn’t sound very inviting either. Furthermore, it’s been one of those days: delays, weather, maintenance issues…you name it…it happened.
You’re also thinking, “Man, I’m going to be too tired to workout when I get to the hotel.”
So what is there to do for the next 20-30 minutes before you begin your descent?
Well here are few suggestions and your first officer doesn’t even have to know you are doing them and you won’t miss that radio call either.
LEG SQUEEZE
Works: Inner thigh
How do to it: Place a water bottle between your legs. Keep your abs contracted. Squeeze the bottle gently. Hold for five seconds and release. 5 to 10 reps.
LEG OUTWARD PRESS
Works: Outer thigh and glutes
How to do it: Spread your feet and knees on either side of your seat against the panels. Press out for ten seconds. Repeat 5 times.
SEAT LIFT
Works: Glutes
How you do it: With a firm grip on the yoke, tighten your upper leg muscles. Hold for five seconds. 10 reps.
YOKE GRIP
Works: Forearms and grip strength
How you do it: Grab yoke and tighten your grip for ten seconds and release. 5 to 10 reps.
SIDE BEND
Works: Obliques (Side abdominal muscles which flex and rotate the trunk)
How you do it: Put your hands behind your head. Lean to one side, holding for three seconds. Then, lean to the other side. 12 to 15 reps.
TOE RAISES
Works: Calf muscles
How to do it: Put your feet flat on the floor, lift your heels and hold for five seconds. 12 to 15 reps.
ARM CIRCLE
Works: Shoulders
How to do it: Put your arms straight out and rotate in circles. Repeat 12 to 15 times, and then reverse directions.
Note: Be careful not to hit your fellow pilot when doing this exercise.
SHOULDER RAISES
Works: Deltoids (Shoulders)
How to do it: Put your arm rests down. Place elbows and forearms along the length of the arm rests. Try to raise arms using shoulders. Hold for ten seconds. Repeat 5 times.
TRICEP EXTENSION
Works: Tricep
How to do it: Make a fist and place base of hand on upper thighs. Press down on thighs. Hold for ten seconds. Repeat 5 times.
BICEP CURL
Works: Bicep
How to do it: Place palm of hands under yoke, one hand on each side. Try to curl the yoke straight up. Hold for ten seconds. Repeat 5 times
ABS SQUEEZE
Works: Upper body
How to do it: Put your arms behind your head and lean forward and lean forward, contracting your abs and stomach. Hold for eight seconds. Release. 12 to 15 reps.
Now you’ve done a few things that will help you keep your body fit and you won’t feel so guilty about just heading to the hotel room and turning on the TV.
You might also find that when you do these exercises, you will feel refreshed and more alert.
Don’t forget that you can also download exercises to your computer directly from iTrain (www.iTrain.com) if you need some variety in your hotel workouts.
Be safe and get in shape…
Jeffrey
P.S. If you have any ideas for other things you can do to workout on the flight deck, please post them in the comments section.
Here are some other links that you might be interested in:
February 4th, 2011 at 2:26 pm
Maintaining fitness improves strength and power of the body and mind. Some people may disagree with this declaration, particularly after they begin an exercise program and they are sore, exhausted, and ready to quit. Inform the people that once they take on more physically active lifestyle, they will gradually start to feel better, their bodies will be inclined to burn fat better, and they will lose weight. In addition, this improved energy transfers into being more creative at job and at home.