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NBC Lester Holt Olympic Tasks in Tokyo: Hotel Room Training

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Lester Holt vowed to be hungry. However, when NBC Nightly News anchors were in their 40s, they noticed that they were loosening their belts to accommodate the growing waistline.

When you are young, you can eat what you want with little impact, he says. As we grow older, things that we never imagined happen suddenly. I woke up that I had to make an effort to eat properly and exercise.

Holt, now 62, finds the exercise boring. I know it’s not a waste of time, but I can’t ride a treadmill for an hour.

Holt exercises in a hotel room while in Tokyo for the Olympics.

About 10 years ago, he hurriedly adopted high-intensity interval training (HIIT) training without equipment at home or on the go. “When it comes to exercise, you can find a million excuses, but I can always find 20 minutes of my day,” he says. During the pandemic, I didn’t even have to leave the house. I exercised in my living room pajamas. Holt spends time between New York and Los Angeles, but reports frequently.

He is preparing to cover his 10th Olympics. Listening to these superfit athletes was very motivating, he says. Swimming and beach volleyball are always exciting.

He will start modifying the evening news program from Tokyo on Thursday. Due to Covid’s restrictions, he has no access to the gym and cannot exercise outside. He devised a variation of the HIIT routine in a hotel room, packing a skipping rope and a resistance band. “People in the room below me probably won’t appreciate the jump,” he says. He also bought a set of plastic dumbbells that could be filled with water.

Holt states that his biggest challenge is time zone and the choice between exercise and sleep. He says he needs to start the day in Tokyo at 1:30 am and sleep for 4-6 hours. “It may be my excuse to skip the crunch and close my eyes.”

Holt shoulder taps the board as part of HIIT training.

Photo: The Wall Street Journal Maggie Shannon

work out

Holt prefers to exercise in the morning, ideally before 10 am. His condo in New York has a gym, but since Covid he’s been used to exercising in the living room. When he’s in Los Angeles, he exercises on the beach. His 20-minute HIIT routine includes three sets of nine exercises. If he is on the verge of time, he reduces it to 7 minutes of training. There is no same routine.

“I have a lot of exercise lists in my brain, and I’m nothing more than stealing ideas,” he says. “If you see someone doing something cool in the gym, give it a try.” He jumps rope for 30-40 seconds or raises his knees to increase his heart rate. Start by doing it on the fly. After that, he does core exercises. Bicycle crunches are a staple, sitting on the wall and soaking. He then repeats the set with a variety of aerobic exercises, core, upper or lower body exercises.

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If he’s in Los Angeles, he likes to go to Muscle Beach and dip and pull up with parallel bars and sprints on the beach between the Lifeguard Towers. “Running isn’t mine,” he says. “But sprinting is a great way to increase your heart rate, and the pain lasts only a minute.”

Burpees are his most disliked exercise, but he sometimes weaves them into his workouts. He takes pride in the patience of board poses. He had a board for 3 minutes. At the “Today” show, he says his record is almost four minutes.

Holt recently began incorporating yoga into his daily life. “I didn’t know the flexibility, but now that I’ve started stretching, I know how it affects my posture and how I carry myself,” he says. Downward dog, kid poses and tree poses are his go-to exercises.

Holt has incorporated wind sprints into his routine at Muscle Beach in Santa Monica, California.

diet

Breakfast: Blackberry and cinnamon yogurt.

Cheat: When I fixed “Weekend Today”, it was my routine to go home and make pancakes and Belgian waffles. I drowned them with maple syrup, “he says. “Thankfully, I broke that habit and now I indulge once every six weeks.”

Lunch: Grilled chicken sandwich from the Newsroom Commissioner. “If I’m really good, I only eat half the bread,” he says.

Supper: “My wife is good at cooking,” he says. “She’s a Seattle girl, so she eats a lot of salmon with broccoli and pasta.”

Temptation: “When I’m getting the latest news and it’s in the parking lot, someone always runs for donuts, candies, and chips,” he says. “It’s very attractive because I’m hungry for carbs when I’m tired.”

Sweet Teeth: “It’s a constant battle,” he says. “I’m a major label leader trying to avoid sugar, but I fall off the wagon while I’m on the go.”

Holt is not a big runner, so he jumps rope to increase his heart rate.Essential travel gear

Skipping rope

Resistance band

Water-filled dumbbells

playlist

Musician and former radio DJ Holt always listens to music. He says I have an eclectic hobby and love everything from country to jazz. “I like to estimate the beat while exercising.”

Mr. Holt poses on the board with parallel bars.Make your hotel room your gym

The trip is back, but many hotel gyms remain closed due to Covid’s precautions. Andrew Gavigan, director of education at Aktiv Solutions, based in Santa Monica, California and designed a fitness room from 5 feet in Hilton, can plan ahead and be creative so he can keep up with his day-to-day work. I will. To do.

Push the furniture aside so you have enough space for push-ups and hurry, he says. You can crouch with your suitcase as a weight, chest press, do push-ups or dip at the edge of your desk chair or bed. The load keys are shot for consistency, not for hard workouts. Is to do. “”

Vanessa Martin, trainer and founder of Newyork-based Strength in Numbers (SIN) Workouts, sits in her trusted 24-minute hotel room on an exercise program that encourages people to incorporate fitness into their daily lives. It’s my job. share it. Start slowly and adjust your workforce based on your fitness level.

Hotel room circuit (repeat 4 sets, with a 60 second break between each set)

Minute One:

25 jumping jacks

10 Hand Release Push-ups

This push-up variation prevents cheating. This is because you need to lower it to the ground and raise your hand before doing push-ups.

2nd minute:

15 sprinters on each leg

Pretend to be a sprinter in the starting blocks, with your right foot in front, your left hand on the ground, and your right hand behind your body. The left knee is slightly above the ground. Stand up explosively and raise your left knee to your chest. When the left hand falls sideways, the right hand swings to knee level. You can add hops at the top for additional tasks. Repeat on the other side.

3 minutes:

Sumo squat 20

Same as a regular squat, but with your feet facing outwards at a hip-width distance.

10 abs

4 minutes:

12 thrusters with plank walk-up

Start to stand. Crouch and place your hands on both sides of your feet. Return your legs to the highboard pose. Drop your right forearm to the ground and then your left forearm. Go back to your right and left hands and finish with a tall board. Please stand with your legs raised with both hands. repeat. Arrange each lead arm alternately. For Person in charge 2, drop the left forearm to the ground and then the right arm.

Minute 5:

10 Alternating reverse lunge

5 burpee

What is your training? Please tell me [email protected]

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