Simplifying Outdoor Workouts

Spring is here… and even better, the warm weather has finally come! I’m sure I’m not the only one looking to get in a good outdoor workout. If you’re choosing to stick to the gym instead of getting in exercise outside, this might sway your opinion:

1. Running and biking outdoors is healthier for ankles and muscle growth (Especially through running incline/decline.)
2. Psychology test subjects scored significantly higher on measures of vitality after working out outdoors compared to in a gym environment.
3. Studies suggest outdoor workouts encourage more activity and people exercise longer.
4. You can get a tan while feeling productive instead of lying by the pool!

Many people go on jogs to exercise outside. However, there are many exercises everyone is missing out on. To start, if you stick to running around the block or on the track, try to at least vary it. Running incline and decline on hills works on an entire new group of muscles. Even so, running shouldn’t be the only thing you are doing in your outdoor workout.

Great workouts include exercising activities such as swimming, biking, or playing any sports. However, if you’re looking for a great, set workout routine, here are some ideas:

1. Change your running workout into a circuit workout by running a set time, then doing an exercise. For example, run two minutes then do an ab exercise or pushups. Great fill-in exercises include: lunges, jump squats, variety of pushups, planks, ab exercises
2. Jumping rope, kettlebells (weights), and more indoor exercises can be done just the same outside.
3. Sprint circuits: sprint, then jog. Changing paces will keep the body guessing, while promoting muscle growth and boosting the metabolic rate.

Preferably, outdoor circuit routines are my favorite, because they can work all muscle groups while working the cardiovascular system. It is very important for everyone to find their own niche while working out. Some people prefer running, while some prefer biking, and others lifting weights. Stick to what you like best, and you’re guaranteed to succeed and find results you like. Plus try to find a way to incorporate the exercises you like into an outdoor workout. The new atmosphere can really help boost your performance, and getting fresh air can be really relieving.

For those interested in seeing what an outdoor circuit routine would look like, here is an example:

Warmup with a light job then dynamic stretching (https://mroulic.wordpress.com/2013/12/30/why-stretching-is-important-to-anyone/)

10 burpess

20 yard sprint

20 pushups

20 yard sprint

10 v-ups

20 yard sprint

10 lunges

20 yard sprint

1 lap (400 meter) jog

Repeat 3 times

 

Thank you for reading and if you have any questions or comments, please contact me.

 

-Michael Roulic