WHEN IT COMES TO RESISTANCE TRAINING, MOST OF US BELIEVE THAT WE HAVE TO PUMP IRON INDOORS to achieve our goals but with the onset of nicer spring weather we have the opportunity to take it outside and try something different!
For many of us getting to the gym becomes more of a challenge in the summer months. We are so busy with outdoor activities that our resistance routines fall by the wayside. That’s not a good thing. Resistance training not only makes us look and feel good, it helps us to ward off disease and to reach our fitness goals more efficiently. Besides, you don’t want to feel like you are starting all over again in the fall! So how can you combine the great outdoors with resistance training? It’s easy; take your workout OUT!
Here’s how you can encourage the kid in you to come on out and get into the ‘swing’ of things at the playground.
- Walk, ride, in-line skate, or do anything else that you enjoy doing to get yourself to the park. That’s taken care of transportation and your warm up.
- Start with by working the muscles in your legs. You can do walking lunges or squats. You can even do step-ups on the park bench.
- Next it’s time for the muscles in your back. If you’re strong enough, chin-ups are an excellent option. Doing two arm rows with some tubing secured around a tree is another great way to go.
- How about muscles in your chest. Everyone may love to hate ’em but push-ups are your upper body’s best friend. Choose from full push-ups, push-ups from your knees or your can do them with your hands on the back of that park bench.
- What about biceps, triceps, and deltoids? That exercise tubing can come in handy for these also. Try a basic bicep curl by placing both feet in the middle of the tubing and grasping a handle in each hand. Keep your elbows by your sides and curl away. You can accomplish a side raise (deltoids) in the same manner. Instead of curling you just raise your extended arms to shoulder height. Worried about your triceps? You worked them quite nicely when you did your push-ups (you are going to do your push-ups aren’t you!).6. Add some crunches and your done!
Safety first. Some things to keep in mind when you are working out outside.
- Always warm-up and cool down properly.
- Try to work out during the cooler parts of the day when the sun is less intense.
- Wear a sunscreen that is at least SPF 15.
- Drink lots of water, around 4 oz. of fluid every 20 minutes.
- Make sure that you stretch every muscle worked.
There you have it. If you need more great ideas for working in the great out doors we’d be happy to help OUT!