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
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
Workout variation no. 2:
5 Rounds each (Intermediate level)
20x Bench jumps
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
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
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.
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”.
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.
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
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.
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
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!
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!