Most people have plenty of obstacles they need to overcome in order to fit working out into their regular schedule. Gym-phobia should not be one of them. Gyms can be crowded, smelly, intimidating and expensive. If you want to exercise but don't want to set foot in a gym you should give outdoor exercise a try. Scientific studies have suggested that outdoor exercise can benefit your mental health along with you physical health. In fact some medical practitioners have started using outdoor exercise as part of the treatment program for patients suffering from psychological illnesses like depression.
There are several forms of outdoor exercise that can improve your cardiovascular conditioning. These are activities that involve repetitive motions that raise your heart
rate like running, rowing, hiking, biking, and walking. Strength training outdoors is possible too. Many exercisers are able to use their own bodyweight and a few easily portable pieces of equipment to create strength based workouts while enjoying their favorite park or their own backyard.
A balanced full-body strength training session should include exercises that work the muscles of your abdominal core, back, chest, arms, hips, and legs. While there are a multitude of options when it comes to outdoor strength training including any combination of the following methods will ensure that your workout is both challenging and fun.
Bodyweight training is the term used to describe any exercise that uses your own bodyweight as resistance. For exercisers that are new to strength training many bodyweight exercises will be too challenging and might need to be modified. On the other hand, some bodyweight exercises simply aren't challenging enough for the more advanced trainees. Some more popular bodyweight exercises are:
Pushups
- Squats
- Pullups
- chinups
- plank holds
- and lunges
Suspension trainers are a system of ropes and webbing that allow the user to leverage gravity so that they can work against their own bodyweight in a variety of planes. Suspension trainers are compact, lightweight, and easy to carry they can be anchored to a sturdy post, fence or tree and used to train the entire body. Suspension trainers can help beginning exercisers modify bodyweight exercises. For example a suspension trainer can be used to assist during squats. For the intermediate to advance trainee suspension training offers 100's of exercises that are designed to challenge their strength and prevent workout monoaugtony. Some popular suspension training exercises include:
- inverted rows
- atomic pushups
- assisted squats
- suspended mountain climbers
Resistance bands are light weight rubber cables that come in a variety of resistance levels. Resistance bands can be anchored to any stable fixture like a tree or a fence post. These bands can be used to perform any exercise that you would traditionally call for a cable machine. Resistance bands are handy because the exerciser can use a stronger band once they are ready for more of a challenge. Resistance bands are often used in these exercises:
- Standing cable rows
- wood choppers
- cable chest presses
- Pallof presses
Outdoor exercise is an excellent way to improve your physical and mental condition. With the help of some portable equipment and a little creativity you should be able to build strength and endurance all while avoiding the crowds at the gym.
Erika Volk is a certified Personal Trainer and Nutrition Coach. She specializes in TRX training, fitness travel, and Online coaching. Erika designs intelligent nutrition and exercise programs for clients with a variety of goals and limitations. Visit her website at http://erikavolkfitness.com to learn more about how Erika can help you make the most out your workout.
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