WITH this current spell of fantastic weather I thought it would be a good idea to focus on exercising outdoors this week to help you shape up for Summer!
The most important things to remember at the moment are to take water with you and it is probably a good idea to avoid exercising in the heat of the day, opting for early morning or evening time instead.
As we mentioned in the first article the important thing is to keep things fresh and varied with whatever form of exercise you are taking part in. When exercising outdoors you can keep things varied an interesting in several ways:
BootCamps - these are very popular at the moment and so there are plenty of classes to choose from; just do a google search and you will see just how many options there are! These classes are great if you prefer to exercise with others and under the supervision of an instructor. If you are not sure what a bootcamp is just think Circuit Class but outside in the park.
Jogging/Running - If you are new to exercising outside then jogging/walking is a good place to start. Initially start your session with brisk walking and after maybe 10 mins, jog for, say, 30secs and then walk for 1 min you can repeat this for up to 30mins, for example. Over a 4 week period you can decrease the walking times and increase the jogging times. If you are a more experienced runner then apply the same principle but jog on your “rest intervals” and run/sprint on your “work Intervals”. The most important thing is that you apply the principle of slow/fast for whatever length of time suits you, this will burn you more calories and body fat than going for a slow steady walk or run.
Park Workouts - walk/run/cycle to your local park and then use what you have around you. Some parks now have fitness machines as well as 100m posts marked around them, (Lammas Park in Ealing has both!). You can, obviously use the machines in the park as well as using the distance markers for your interval walking/running workouts. You can also make up a small Park Circuit. eg, 10 Press Ups (Upper Body) 10 Lunges or Squats (Lower Body) 10 Dips using a bench (Arms) 10 Ab Crunches (Abdominals) run 100 metres (Cardio) - repeat this little circuit 4-5 times and then walk home, job done!
So, as promised from our first article we have gone into a little more detail this time with actual exercises, so you may well have some specific questions in which case feel free to contact Roy at email@example.com
Next time we will be looking at how to maximise your time spent in the gym and how varied and specific, short workouts can really help you shape up for summer!