Subway Exercise: How to Work Out While in Transit

Let's face it, the work day has you beat. After waking up in the morning, chugging a cup of coffee you are off to the races. Once at work you sit in front of a computer all day, only stretching your legs to take a brief tour of the block that your office is located. After returning to work for another mind-numbing four hours at the desk you race home, kick your feet up on the desk, close your eyes and wish it was Friday again.

Truth be told your days off aren't much better. You are so worn out from the week the only thing you want to do is vegetate in front of the computer. At best you'll leave the apartment to do some laundry, but only because its socially expected of you.

With no end in sight one thing is for sure, our bodies fall apart on us in this routine. We sit all day and sleep all night. I for one wasn't looking to become ripped. I don't need chiseled abs or 10-inch biceps. When I found myself in this routine I was just looking to tone up a bit, to gain some needed self-respect.

Without any time to go to the gym, I had to get creative with my training. Its similar to resistance training, which you often see advertised on late night television. But this machine was free and portable. I used the New York City Subway.

I never sit down during my 45-minute commute to work. I've always taken it as a chance to stretch my legs. Then it hit me, I can stretch my arms too. The metal poles that stretch the length of the subway can act as pull up bars. I don't actually DO pull ups. But I do lift myself ever so gently so that almost none of my weight is being carried by my feet. I hold that position for two stops. Hand positioning is very important during this workout routine. Sometimes I hold my hands with my knuckles facing out, to work my triceps. Other times, my knuckles are facing in, like a curl, working my biceps.

While the subway is stopped I touch my toes, to get some needed stretching in. What's important to realize is that the other passengers have no idea that I'm actually working out. Other than the stretching, I look like an ordinary passenger who is holding the metal bar for balance. My feet never leave the ground and I'm not necessarily moving, just holding my weight as still as possible.

To work my shoulders stretch my hands out to my full wingspan and grab a metal bar on each side of me. Or, if the subway is too wide for me, I'll push up against a single metal pole over my head. But I'm careful not to push too hard. The trick is not to strain yourself -- I'm not looking to become a body builder, just tone up. You want to pace yourself so you can continue to push up against the metal pole for at least two stops.

If there is a vertical metal pole in the center of the train, I'll put my hands directly in front of my chest and push out off the pole until I'm half an arms length away from it. Then, I'll either lean away from the pole or towards the pole, depending on the direction of the train. At that point, I'll simply try to keep the angle of my body the same in relation to the pole no matter what happens. This is fairly easy until the train begins to start or stop -- turning the workout into a bit of a game.

And that's how I've toned my body. It doesn't build muscle mass, but it does tone and shape your muscles. I've used this technique for almost half a year and I do notice the results. I feel like I have a free gym and better yet, the gym takes me to and from work every day.

I imagine this technique could also be used on buses. It's an easy way to stay in shape without really having to try.

Good luck.