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Outdoor
Fitness Workouts
Fighting To Get Fit? Take It Outdoors
From
eDiets - The online diet, fitness, and healthy living resource
With all the high-tech advances in
treadmills, climbing and biking machines, it’s easy to forget that the
real thing lies right outside your front door!
Summer weather is upon us, so there's no
good reason to confine your workouts to the gym. And longer days mean outdoor
activities can be extended into the evenings.
Why step out for your summer workouts? For
starters, outdoor training puts you in an ever-changing environment that
challenges your brain as much as your muscles. Having to adjust swiftly to
different terrains, inclines and obstacles improves your mind-body connection
and sharpens physical skills such as balance, agility and coordination. This
means more muscles are working to do a similar indoor workout and you will
actually be burning more calories.
The biggest payoff is the way you’ll
feel. The outdoors can help invigorate your spirit and revitalize your
emotional power. So, tune in to nature and try some of these alternative
workouts:
1. Exchange Circuit Training For Boot
Camp
Any neighborhood can provide an area for outdoor fitness where the
landscape creates a natural obstacle course for your own boot camp routine.
Parks, playgrounds, hills, hiking trails, tracks, stadium stairs and beaches
are just a few of the options from which you can choose. Your own body weight
provides the resistance for a tough upper body workout and picnic tables, park
benches or fallen trees are ideal for step-ups, dips, and push-ups. Climbing up
the steps at your local sports stadium is also a great high-intensity
cardiovascular workout. Make the most out of the steps by using them for
exercises such as lunges.
Tips to get started:
- Look before you leap, so you’re
prepared for any terrain changes.
- Be sure the props you use for weight
bearing exercises are sturdy and can handle your body weight.
- Protect yourself from the elements with a
hat, glasses and sunscreen.
2. Trade The Treadmill For The
Trail
If the treadmill is your favorite cardio machine, youre not
alone. According to research published in the Journal of the American
Medical Association, its the most commonly used piece of equipment -- one
reason may be that it burns more calories than any other.
However, you can get the same benefits
and more from walking or running outside. Going "off road” adds the
elements of balance, agility, and coordination to your session. The uneven
ground will strengthen your joints as well as sharpen your foot-eye
coordination. Softer ground means you’ll require more energy to lift your
foot for the next stride and the less rigid surface will be easier on your
joints. You’ll be working more muscles because your body is constantly
stabilizing itself on the uneven terrain and your core balance and
stabilization muscles will work harder. Overall, you will be burning more
calories than your treadmill session. Try the websites www.trailrunner.com and
www.walkingchannel.com for more information on local trails and groups.
Tips to get started:
- When it comes to power walking, lengthen
your stride so it is larger than your walking stride (but not uncomfortable).
Swing your arms for a good upper body workout.
- Don’t take along hand or ankle
weight; these increase the risk of straining joints and muscles.
- Wear shoes that fit well and are designed
for outdoor running.
3. Swap The Stepper For
Skates
Inline skating is the perfect alternative to stair climbers
because it works the same muscles and more, targeting the outer thigh and
ankles as well as hips, shins and butt. Inline skaters burn more calories,
since they have to deal with different terrains, inclines and turns, and the
muscles work for a longer period of time during an inline skating stride. They
also tend to work out for longer periods of time, thanks in part to changing
scenery!
The upper body muscles, arms and
shoulders also have a more challenging workout, since they can be swung
vigorously while skating. Although it is a more stop-start activity (you have
to respond to dogs, children, etc.), this helps to improve muscle-eye
coordination and balance, which can improve your core stability as well. Log on
to http://www.iisa.org/events/clubs.htm (International Inline Skating
Association) to find a club and activities near you.
Tips to get started:
- Try renting a pair of skates before you
buy.
- Have a good helmet as well as wrist, knee
and elbow protection.
- Skate in areas that are compatible with
your ability.
- Watch out for sewer grates, potholes,
dogs and children.
4. Switch Cycles
Both
stationary and mountain biking are great forms of low-impact exercise that
place less stress on your joints. The lower body muscle-building benefits of
mountain biking are also comparable to those gained on an exercise bike.
However, as a calorie-burning workout, mountain biking burns more calories
because it challenges the upper body, especially the shoulders, arms and upper
back, as you pull on the handle bars to get up any hill. In addition, the
abdominal muscles get a solid workout since theyre needed for core
stabilization to keep you balanced. Its also a great choice to have the whole
family included.
Tips to get started:
- Wear a helmet and gloves.
- Avoid steep, rocky inclines.
- Develop a feel for braking and changing
gears.
- When going downhill, remember to shift
your weight forward.
5. Join The Team
Outdoor
team sports are a fun way to try a new workout routine while maintaining the
social atmosphere you get from classes. Games, such as volleyball and softball,
involve catching and throwing movements in all directions, angles and speeds,
as well as hand-eye-ball coordination. Any movement your body isnt used to will
work the muscles in a different way and allow for greater muscle development,
calorie expenditure and overall enjoyment, as you are playing a sport as well
as getting a good workout. Even if you miss or drop a ball you can still burn
calories since youll have to retrieve and pick up the ball!
Tips to get started:
- Beware the dangers of contact sports.
- Hang in there -- the more you play, the
easier catching and throwing will become.
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