Module 20: Outdoor Fitness

In this module you will learn:

The benefits of working outdoors Some examples of outdoor activities Examples of warm-up activities How to use the outdoors to enhance your workout

20.1 Introduction

You don’t have to confine yourself into rooms with little or no view, breathing in air circulated within the building, day in and day out.

As a fitness instructor, you could get out of the buildings and work with your clients outdoors, breathing in the fresh air, working out in natural sunlight with nature all around you. There are plenty of people who prefer to be outdoors while sweating it out, rather than being within four walls. Get your clients to make the most of their routine by encouraging them to work out in the open, in a park or other such natural surroundings.

20.2 Benefits of Working Outdoors Growing research has shown us the deep effect that fresh air, trees, plants, and the outdoors have upon our overall health and well-being.

Exercising in a natural environment is one excellent thing that you can do for your health:

Your level of serotonin, which is a neurotransmitter that helps to regulate one’s mood, rises in the outdoors and enhances mood. Regular outdoor runners are less anxious or depressed than those who run indoors on a treadmill, and outdoor runners also have improved levels of post-exercise endorphins, the feel-good brain chemical associated with runner’s high. Being exposed to nature aids the reduction of pain and illness while accelerating recovery time. Post-operative patients who had a room with a view outdoors, need less pain medication and spend fewer days in a hospital than others who look at a concrete wall. When you exercise outdoors, your lungs benefit hugely.

Training as an Athlete

If you have a client who is an athlete, and training seriously, you should encourage them to train outdoors.

Athletic training requires a disciplined and rigorous mental and physical preparation. If one is serious about sports and fitness, then it is necessary to incorporate strength, multi- directional drills, as well as kinesthetic awareness training; this means, that one has to get off the machines and get outside. 20.3 The Great Outdoor

Although awareness must be present for the slick grass, rocks, unstable ground, and loose gravel or pebbles; these challenges of reading the environment and the elements add mental and physical stimulation, which simply cannot be replicated indoors or by machines.

Exercising anywhere is a positive act. Exercising everywhere is preferable, from the circuits at a club, to the diversity and expanse of outdoor fitness adventures — give the mind and body the best of both experiences and you will begin to cover all kinds of new fitness ground.

FACT

Nearly 143 million Americans, or 49.2 percent of the US population, participated in an outdoor activity at least once in 2013.

Source: www.outdoorfoundation.org 20.4 Body Mind Connection

Outdoors is refreshing to the mind.

The mind is the coach, guide, inspiration, and all the negatives equally. Recharging one’s mind means automatically the body follows.

Feeling more alive means feeling more conscious, and the mind- body is powered completely by consciousness. Therefore, going outdoors brings one closer to one’s natural state more rapidly. This experience of alertness motivates us and it includes the elements of fun and play, themselves rejuvenating stimuli.

Working outdoors using a type of training that teaches the mind and the muscles to work together in a team, is known as the development of one’s kinesthetic awareness. The body learns to react to transformations in the environment, more automatically if you allow it, and listen to it; paying attention to where your feet are treading and what your hands are touching keeps your mind sharp and your body balanced. This helps you to negotiate wet roots or unstable ground, and will help you adapt to all-weather events or conditions. The mind therefore, via your computing brain, needs an outdoor workout as well.

20.5 Cross Training Experts have, for a long time, recommended that cross-training (practicing different active pursuits or skills) is one of the best solutions for the challenges of boredom, overuse injuries and plateauing.

Moving between outdoor and indoor exercise environments is a particularly great way of diversifying a program, while also building into it some varieties of environment.

Outdoor exercising involves greater levels of weight-bearing activities, which improves one’s bone density by stimulating better bone development. If one runs outdoors; perhaps come inside for a yoga session. If you are lifting weights inside; go outside for a hike or a run. Performing an array of outdoor and indoor activities offers more fitness options, while also creating better fitness results.

Most exercise activities will eventuate in a unique set of muscular imbalances. This is because they demand a repetitive motion. Distance cyclists will tend to manifest knee, upper and lower back problems. A diversified plan which also includes and yoga, will minimize that risk, while also enhancing performance and longevity in that sport.

20.6 The Warm Up

When warming up, take the opportunity to focus on activating your different muscles which you will be using during the outdoor workout.

Hip Raise – Lie on your back, with the knees bent and the feet flat on the ground. Raise the hips and take them as high as possible, squeeze your hip muscles as you lift your hips. Lower and repeat the action for as many rounds as possible in about 30 seconds. Keep the knees about 6 inches apart while doing the exercise. Thrust with Reach – Step ahead with one foot and thrust down, press the hips forward and reach the opposite arm over the head simultaneously, to activate the hip flexors. Repeat this for 30 seconds alternating the legs. Plank Hold – Lie flat on the stomach, rise up on your toes and forearms to assume a straight ‘plank’ position. Hold the position for about a minute before returning back on to your stomach. Opposing Leg Balanced Toe Touches – Stand in a comfortable position, raise one leg up in a horizontal pose behind the body, and simultaneously bend forward and reach for the other toe with the hand. Return to the standing position and repeat with the other leg.

Example of Outdoor Activities

There are several activities that can be done outdoors easily with minimum equipment.

Here is a sample activity.

Step 1:

Jogging to the location or the local park, at a pace that is suitable for your fitness level. 10 minutes.

Step 2:

Dips: Sit on a bench and put your hands on either side of your rear, with the palms facing down. Raise your hips off the bench, bend the arms at the elbows and lower your rear towards the ground and return. You need to keep the elbows in and going straight backwards, and also keep your rear close to the bench. Repeat for 10 to 15 rounds. Step-up: Face the bench, place the right foot on the bench seat surface. Ensure the entire foot, including the heel, is placed squarely onto the bench. Then step up and down 10 to 15 times. Then repeat with the left foot on the bench. Incline push-up: This is a good way to do push-ups without a mat. Assume the push-up position with the hands on a bench seat and the feet or knees (according to your preferable push-up style) on the ground. Perform 10 to 15 rounds.

Step 3:

Breaking up the exercise workout into several intervals of cardio and will keep you attentive.

Step 4:

Row: Secure a resistance band around a tree or a sturdy lamp-pole. Stand while holding both ends of the resistance band in each hand. Raise the arms to your shoulder height, pull the elbows backwards and then squeeze the shoulder blades together. Repeating 10 to 15 times. Bicep curl: Stand on the center of the resistance band, hold the two ends of the band in each hand. Keep the elbows tucked into your waist, bend the elbows so that the hands come up to the shoulders. Keep the upper arm (from the shoulder to the elbow) still during the exercise. Repeat 10 to 15 rounds. Squats: Stand with the feet parallel and shoulder-width apart. Push your hips backwards as if about to sit down on a chair, then squeeze the buttocks and engage your abdominals as you return to a standing posture. Ensure you keep the back nice and flat.

Step 5:

Start out at a regular jog pace. Slow to a light jog and then a walk when you are a few minutes from home.

20.7 Using the Outdoors to Enhance Your Workout

Don’t let the lack of equipment be an excuse to avoid working out outdoors.

If you are creative or innovative, you will use the features available to you to design and execute great exercise plans which can include a complete workout, including warm up, stretches, cardiovascular, strength training, and cool down.

Here are some ideas to get you going:

Slopes

Work out your cardiovascular system by running up and down a slope or a hill.

Sprint up that hill and be sure to time it. Whatever time you take to reach the top allow yourself triple that to return back to your starting position and rest before heading up again.

Lunge walk uphill, then jog back down and repeat until the legs are shaking with workout exertion. This will give you the tight buns you always wanted.

Target the muscles of the thighs by walking sideways all the way up the hill, jog back down and side stride back up again, alternating your leading leg. Staircase

Get the heart rate up by going up a staircase taking two steps at a time, as fast as possible all the way up to the top.

Return down slowly and then repeat. Try for at least 10 rounds.

Run up the stairs for 8 steps, then reverse and go 4 steps down the staircase. Repeat until the top is reached.

Try a stair crawl for greater effect. This is more technical than it looks; build up arm and middle body strength before trying this one. Begin by assuming a plank posture at the top of the staircase. Then slowly crawl moving down the stairs. The upper torso of the body should be around 4 or 5 steps down from where your feet are. Crawl all the way down and walk up to repeat.

Tree

End your session by locating a pleasant tree to sit or lie beneath for 5-10 minutes. Breathe slowly. Meditate and relax.

I hope you have got the idea now. Use your creative juices to fuel more ideas. There are plenty more for the creative you. Use rocks, logs, fences, open spaces to create interesting workouts to engage your clients.

20.8 No Gym. No Problem.

Now that we have had a brief look at some of what is possible regarding exercising out of the gym and outdoors, we’ll close this with a few other advantages that you may have overlooked. This section has also illustrated how outdoor exercise can save you money, as it is not essential that you pay for a membership to a gym or invest in expensive . Outside there is everything you need and, for those days when the weather forces you to stay in, you can simply be creative.

Hopefully these suggestions will keep you motivated by having illustrated to you the several ways by which you can be creative, and, moreover, have fun with your workouts. Enjoyment is part of your fitness and exercise efforts, and fun certainly increases the odds that you will stick with your goals and reach your fitness destination.

Module Summary

Lessons learned

There are many physical and mental benefits to exercising outdoors Warm-up activities include: hip raise, walking thrust, plank hold Outdoor include: , squats, dips You can exercise outside with little or no equipment

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