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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 May 22, 2019

                10 Simple Morning Exercises That Will Make You Feel Great All Day

                10 Simple Morning Exercises That Will Make You Feel Great All Day

                There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                1. Cat Camel Stretch

                Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                Here’s a video to guide you through:

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                2. Go for a Walk or a Run

                This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                3. Jumping Jacks

                Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                4. Abductor Side Lifts

                Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                Do about 10 to 15 raises for each side like this:

                5. Balancing Table Pose

                This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

                ablab

                  6. Leg Squats

                  Not just legs are involved but also hips and knees.

                  Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                  The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                  7. Push Ups

                  You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                  An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                  Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                  This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                  8. Bicycle Crunches

                  There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                  Watch the video to see how this is done correctly:

                  9. Lunges

                  Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                  Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                  This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                  10. Bicep Curls

                  You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                  Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                  Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                  Here’re some important notes before you start doing this exercise:

                  Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                  These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                  You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                  Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                  More Articles About Exercises for Beginners

                  Featured photo credit: Unsplash via unsplash.com

                  Reference

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