Mind & Body by Samantha Nichole

Mind & Body by Samantha Nichole

Sunday, May 16, 2010

Exercising Outdoors

Exercising outdoors is one of my favorite things to do. Fresh air is rewarding and rejuvenating, and there are other fitness benefits to getting a good workout in the sunshine. 1– Wind, uneven terrain, and the sun add factors that will help tone your muscles. When the sun is warming you, and the wind is giving you resistance, your body is working harder. 2– Water bottles, park benches, and other items can be used as resistance.

Here is a simple workout that can be applied outdoors – without the need for gym equipment.

Inverted Push-Ups

STEP 1: Use a park bench (in my case I used a bridge) and keep your arms a little more than shoulder width apart

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STEP 2: Do a regular push-up! This exercise is virtually the same as a normal push-up

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Leg Dips

STEP 1: Use a park bench, short wall, fence, or any other object that’s a natural fit for your leg. Place the top of your food on top of that object, and place your hands on your waist

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STEP 2: Bend your knee, and dip. Keep the body upright – you shouldn’t feel any strain in your knees. If you do, you are probably dipping too low

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Water Bottle Tricep Extension

STEP 1: Your body should be leaning forward slightly. One hand is on the hip, and the other hand is holding the water bottle at the hip

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STEP 2: Extend the arm backward. Don’t overextend the elbow (some people, like me, are able to do that)

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Water Bottle Upper Arm Exercise

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STEP 1: Stand with feet shoulder width apart. One hand is on the hip, and the other hand is holding the water bottle
STEP 2: Lift the arm, and your hand should point down – it should look the same as if you are holding a bucket. Look toward your arm to make sure your arm is straight, and in line with your shoulders (no higher)


TIPS:

1 – Carry water when exercising outside. Your water bottle can be used in your workout sequence, but also remember that drinking water is extremely important - drinking water has many benefits, such as reducing muscle cramping.

2 – When running outside, try to stay away from traffic. Fumes from cars and trucks can enter the lungs.

3 – Check the weather so you don’t have to shed layers during your workout.

Good luck!

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