Hello you… yes you!
Are you just sat there watching TV? Well grab your trainers and sports gear….because we’ve got some great outdoor exercise ideas for you to try.
You don’t need to pump iron or spend hours in the gym to achieve the ultimate summer body… a healthy diet, coupled with some simple exercise routines can be just as effective!
Check out our handy guide right here:
Walking is one of the best forms of exercise because it’s free and accessible to everyone. It also stimulates the cardiovascular system. I.e – the heart, lungs and body circulation and boosts the endurance of the lower muscles including the legs and hips.
Before you go, plan your route and map out how far you think you can run – that way, you won’t be exhausted or too far away from home for the return journey.
The best way to monitor how far you can run to begin with, is with a Fitbit. The Fitbit tracker uses a three dimensional accelerometer, similar to that in the Wii remote, to sensor movement.
It measures steps taken and combines it with user data to calculate distance walked, calories burned and activity duration and intensity.
Its also a great way to check out some of the most picturesque scenery in your town or city.
Make sure you go to the toilet before a long run and drink plenty of water during.
Get on yer bike!
Cycling is a brilliant way to keep your legs in peak condition. As it is an aerobic exercise, it predominantly works your lower body and cardiovascular system.
If you plan on cycling regularly, make sure your bike is the right size and the saddle and handlebars are adjusted to your specific height.
Have a look to see if there are any cycling clubs in your area, as riding with groups of people can give you the motivation you wouldn’t necessarily have on your own.
Eat a good hour or so before a bike ride. Eating too close to riding may mean you get bloated or get stomach cramps.
1. Push ups & sit ups
Ideal for a hot summer’s day, sit ups and push ups can be done on decking, pathing and on grass. Get your partner or friend to hold down your feet for sit ups and/or ask them to count and keep you motivated during push ups.
Start with 10, then go to 20 per time, then 30 and so on.
2. Deck stepping
Much like indoor stair stepping, but on the decking (or nearest door step).
Start with one foot on the raised decking and the other foot on the floor, then swap feet repetitively, getting faster as you go. Generally around 20 or 30 is a good number to start at, then go to 100 +.
Skipping is a fantastic form of exercise which can really help you lose weight and help you improve arm, leg and shoulder muscle.
Try 20 motions at first and increase by 20 each time you do it.
Lunges are always something people forget when going through an exercise routine – but they can be one of the most effective.
Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
5. Water Bottle Weights
If you are looking to do some arm, shoulder, and back strength training, you can make your own weights by filling up water bottles.
If using water bottles becomes too easy, use milk jugs. You can tailor the exercise to your level by filling the jugs to the exact weight that you need. For a greater challenge, increase the water amount just a little bit each time you workout.