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8 Outdoor Excercises To Replace the Gym This Summer

8 Outdoor Excercises To Replace the Gym This Summer

There are two types of people in the world, those who like winter and those who hate it. People are rarely indifferent towards winter, due to its large impact on the lifestyle of most people. For people who like to be physically active, winter can be quite a difficult time to manage. You are confined to the gym, forced to exercise indoors and breath in stuffy air (gyms never smell nicely and you need to face this fact) and although it is a great physically activity, it can cause you to become a bit claustrophobic and isn’t nearly as beneficial to your health. This is why now, that winter is over, we can finally catch a break and spend some time outdoors.

The advantages of outdoor training are many. You get some fresh air, catch some sunlight, it is far easier to keep your motivation high when you are not trapped inside and these are just some of the things that are worth mentioning. It is common knowledge that being active and spending time outside is one of the bigger factors for having a happy life.

Still, how do you do it? What exercises could you do outside in order to get fit and remain healthy? Well, this is exactly what we are here to talk about!

1. Outdoors Crossfit exercises

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    In later years, Crossfit has turned into a globally accepted exercising approach. Since its inception it has gone through more than a few modifications, and this is only natural due to its immense popularity, though there are a bunch of unprofessional people who jumped on the bandwagon handing out “advice”. Still, there are also professionals who create Crossfit variations that actually work. Jason Banada created a simple Crossfit program that you can do outdoors and that requires absolutely no equipment.

    Here are two variations you can do to get in shape.

    Workout variation no. 1:
    5 Rounds each (Beginner level)

    5x Push Ups
    10x Sit ups
    10x Squats

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    Workout variation no. 2:
    5 Rounds each (Intermediate level)

    10x Burpees
    20x Bench jumps
    30x Pushups
    40x Squats
    50x Lunges

    Apply your common sense. If you feel like you are going to pass out from exertion, take a break and catch your breath. Don’t push yourself till you fall. If you are novice at fitness training you might want to check out a few YouTube fitness channels to get prepared. Knowledge very much equals power and gains here, and many tend to forget that.

    2. Trail running exercises

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      I find the treadmill is one of the most boring ways to exercise at the gym. The reason I find it so drudgingly boring is a bit connected to the fact that I used to go jogging and trail running for both exercise and pleasure, so staring at a wall or a hall full of gym equipment ruins it for me. Trail running on the other hand is a great way to exercise, since it activates both your aerobic and anaerobic energy systems and it really gets you in shape.

      It also forces your body to adjust to the terrain and activates muscles you didn’t know existed! This will burn your excessive calories and give you a decent looking body if you stick to it 2-3 times a week. Be careful when you do this though and don’t let your mind wander while you are running. You can seriously injure yourself if you do not pay attention to what you are doing.

      3. Ride a bicycle

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        I know many people who really, truly hate running and this is nothing strange. If you fall into this category then riding a bicycle can be a great solution for you. Many disregard the importance of bikes but there are more than a few ways they can help out and have helped humanity out, in general.

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        First of all, a 135 pound (61 kg) female that rides a bike about 13 miles per hour, burns around 500 calories in a 60 minute ride! Furthermore, riding a bike reduces stress, is great for the environment and you can also ride a bike for charity. It is a legitimate form of transportation that is free after the initial purchase. So, what are you waiting for, get a bicycle and start exploring your environment to get in shape!

        4. SUP (Stand up Paddle Boarding)

        A discipline that is mostly associated with Hawaii is a form of a paddling exercise which works out your core, can be modified to be light or intense and due to its straightforward execution, you are very unlikely to injure yourself. It basically brings the same benefits as aerobics and strength training put together. It takes a bit of time to get used to and to get the form right but it is nothing that is outside anyone’s reach. The popular nickname for SUP is “hiking on water”.

        5. Swimming

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          If SUP is a bit too much for you and you don’t want to invest in any equipment, or you do not live near the seaside, replace it with good old fashioned swimming. This is also a full body workout method that avoids putting stress on your joints. You can visit your local pull and get yourself in shape with a regular training regime. If you can’t swim, this is another reason to it learn as soon as possible. A casual swimming tempo that lasts 60 minutes burns around 500 calories while a more intense one burns somewhere around 700 calories! If you want to lose weight, this is the thing for you.

          6. Canoeing

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            If you are more of a river person than a seaside fun kind of person, then canoeing is the best option for you. First of all, this activity will get your cardiovascular system in order which is a very crucial thing for your overall health. Furthermore, it builds up your upper body strength as well as your legs and glutes. You will need to get an instructor to help you out in the beginning and you have to invest into equipment, but this is a great hobby to have and it will also help you socialize more, meet new people and travel more.

            7. Take your jump rope for a spin

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              Ok, we’ve all seen footage of boxers training intensely with a jump rope (when I say footage I mean Rocky). While a lot of people assume that the jump rope is a warm up exercise, you can actually get a full body workout just using this simple workout tool. Cheyne Zeller, a Crossfit level 1 trainer based in New York has come up with a full body exercise program just by using a jump rope.

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              Here is how you to do it:

              (Spring five seconds from and five seconds back to the rope)

              10x Standard two-foot jump

              10x Double unders

              10x Alternating single leg

              10x Same foot single leg

              10x High knees

              10x Crossing feet in and out laterally

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              10x Crossing hands

              If you can’t pull of the entire thing or find some of these confusing take a look at this video, adjust the exercise intensity until you can manage and after that you are home free. Remember, this is supposed to be exhausting so don’t give up after the first coupe of exercises. Take a deep breath and keep going!

              8. Tennis

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                While tennis may not seem as a physically demanding activity, like for example American football, looks can be deceiving. Coordination, speed, precision, balance and a whole lot of other benefits are in store for those who hit the tennis court on a regular basis. This sport is also good for your metabolism, increases bone density and lowers blood pressure. If health and looks are your goal, than tennis might be the best solution for you.

                These are not the only choices you can go for, of course, and you can find your own thing when it comes to outdoor workouts. Remember, exercise is a great way to control your stress levels and works wonders on your health. Don’t let yourself become trapped inside this summer. Take advantage of the great weather and get yourself in shape.

                Furthermore, spending time outside will have a very positive impact on your mood and it will make you a whole lot happier. You can take your friend or partner to help you get motivated and make the whole thing more fun, but be careful not to side-track each other. Plan things out and start working out as soon as you can so you can reach optimal levels in the summer and really get going! Good luck exercising everyone!

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                Aleksandar Ilic

                Blogger, Social Media Butterfly, Guitarist

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                Last Updated on September 16, 2019

                How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

                We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

                The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

                Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

                1. Break Your Work into Little Steps

                Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

                For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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                • (1) Research
                • (2) Deciding the topic
                • (3) Creating the outline
                • (4) Drafting the content
                • (5) Writing Chapters #1 to #10,
                • (6) Revision
                • (7) etc.

                Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

                2. Change Your Environment

                Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

                One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

                3. Create a Detailed Timeline with Specific Deadlines

                Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

                Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

                My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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                Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

                4. Eliminate Your Procrastination Pit-Stops

                If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

                Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

                I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

                5. Hang out with People Who Inspire You to Take Action

                I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

                Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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                As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

                6. Get a Buddy

                Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

                I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

                7. Tell Others About Your Goals

                This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

                For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

                8. Seek out Someone Who Has Already Achieved the Outcome

                What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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                9. Re-Clarify Your Goals

                If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

                Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

                10. Stop Over-Complicating Things

                Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

                Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

                11. Get a Grip and Just Do It

                At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

                Reality check:

                I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

                More About Procrastination

                Featured photo credit: Malvestida Magazine via unsplash.com

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