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Get Out and Play: Top 7 Outdoor Exercises
Copyright Aaron M. Potts 2005
Do you remember when our parents used to yell at us to
go outside and play? They would get so tired of us running
around the house munching junk food and fighting with our
siblings that they would practically kick us out of the
house!
Well, we may not have the same child-like activities lined
up to get outside for anymore, but that doesn't mean that
we shouldn't still get out and enjoy the world! Exercising
outdoors has many benefits, and they include the following:
- Little or no equipment needed to get a good workout
- No crowded gyms or obnoxious people to put up with
- No driving time to the local fitness facility
- No need to put on makeup or special clothing to workout
at the gym
- Vitamin D enhancing sunshine for our skin
- The ability to workout anytime, anywhere - even on vacation
- Two words: Fresh Air
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There are probably other reasons that you can think of
why an outdoor
workout would fit into your particular lifestyle, so now
all you have to do is learn what kind of activities can
be done outside.
Refer to the following Top 7 list of exercises that are
sure to leave you sweaty, worn out, and feeling great when
it's all over!
LUNGES
Like all exercises, lunges should be done with absolutely
perfect form.
When done correctly, a lunge will work every single muscle
in your legs
at some point throughout the movement, including the all
important
Gluteus Maximus (that's the primary buttocks muscle, for
those of you
not anatomically inclined). Variations on lunges that require no equipment include;
Standing Lunges, Alternating Lunges, Elevated Lunges, Rear
Lunges, and Walking Lunges.
PUSH UPS
Push ups have always been one of the most effective upper
body
exercises, but they have somehow gotten lost in the world
of shiny chest
press machines and fleets of various types of exercise benches.
However,
the push up is still an incredibly productive exercise,
and it requires
no equipment whatsoever.
The 3 basic push up movements include Standard Grip, Wide
Grip, and
Close Grip. Alternating those 3 types will ensure maximal
stimulation to
the chest, shoulders, and triceps. In addition, you can
elevate your hands to make the movement somewhat easier,
or elevate your feet to make the movement somewhat harder.
Also, if you are really feeling brave, you can even throw
in some Bounce and Clap Push Ups!
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SQUATS
Many people simply don't understand the incredible power
of doing a
Squat the right way. Through improper instruction, inappropriate
form,
and just plain laziness, the incredible effectiveness of
the Squat has
been lost in the mix.
Variations including Standing Squats, One-Leg Squats,
Plie Squats, Wide-Stance Squats, and Overhead Squats. Think
you can't get enough stimulus out of Squats? Try doing 50
perfectly formed repetitions and see how tired your legs
are!
STEP UPS
Brutal is the best word to describe this exercise when
done properly!
Using nothing more than a picnic bench, a piece of playground
equipment,
or even just a decent size rock, you simply step up onto
your elevated
surface, step down, and then repeat on the other side alternating
back
and forth.
By keeping your back straight and your head up the entire
time, you
will maximize recruitment of all of your leg muscles, and
you will get
an incredible cardiovascular workout as well. Go for perfect
form and
you will quickly see the benefit of this great exercise.
CHIN UPS
The outdoor version of Chin Ups and Pull ups can be done
using anything
from a low-hanging tree branch to any number of different
pieces of
playground equipment.
When done properly, Chin Ups and Pull Ups will humble
most people, even avid exercisers. Bring your body up completely
until your chin is at or
above your hands, and lower back to the start under control.
Repeat for
as many as you can do!
UPHILL SPRINTS
Don't try this one until you can run a good 100-yard dash
on level ground! This exercise is just what it sounds like
- running uphill. Run up a decent size hill as fast as you
can, walk back to the bottom, and repeat. Bring oxygen,
but leave your pride at home, or else the hill will take
it from you!
DUCK WALKS
This exercise is so simple, yet about as hard as it gets.
Simply squat
down until your thighs are at or below parallel to the ground,
stay in
that position, and start walking. Go about 10 steps and
then walk
backwards to your starting point. Repeat as many times as
necessary
(which won't be many) to reach total exhaustion!
As you can see, doing outdoor exercises has all of the
benefits listed
above including one benefit that wasn't listed - they are
hard! If you
are up to the challenge and sick of the gym, give your body
and your
mind an Earth-moment and get outside and play!
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