Being surrounded by the same, heavy, metallic and usually motionless equipment in the gym daily can make your cardio an even bigger drag than it normally is. Your earbuds or wall mounted TV set on the same channel everyday can only add so much excitement to your routine. Solution? When the weather is nice enough, go outside and make your neighborhood one giant gym.
Benefits of Training Outside
- No waiting around for any machines
- No equipment or extra gear needed
- Get ample fresh air and vitamin D
- It’s open 24/7 – workout whenever you want
What to do once you head out the door, ready to attack your new, refreshing routine? Check out what we suggest below, including what muscles you’ll be working and how to go about mastering it.
Swimming
MUSCLES
- Back of arms (triceps brachii)
- Middle of back (latissimus dorsi)
- Shoulders (deltoids)
- Upper back (trapezius)
HOW TO
The front crawl is a great stroke to perfect in the pool for regular exercising. Swim with your body positioned horizontally, and push forward with long fast kicks to propel yourself through the water. Concentrate on stretching your arm as far as you can after entering the water, and pull your hand right through to the top of your leg when it is underwater before pulling it back up with your elbow.
Jogging
MUSCLES
- Thighs (quadriceps)
- Hamstrings (semitendinosus, semimembranosus and biceps femoris)
- Butt (gluteus maximus and minimus)
- Calves (gastrocnemius and soleus)
HOW TO
Stay upright with your stomach tight, to avoid a poor posture. Push with your back foot when propelling forward, and try to run off the balls of your feet to avoid putting too much pressure on your knees. Try and keep your arms slightly bent. Invest in a good pair of running shoes too if you plan on running with any regularity.
In-Line Skating
MUSCLES
- Front thighs (quadriceps)
- Hamstrings (semitendinosus, semimembranosus and biceps femoris)
- Butt (gluteus maximus and minimus)
- Calves (gastrocnemius and soleus)
HOW TO
Maintain as upright a posture as possible, pushing off with one leg to get some momentum going and then alternate right to left. Involve your arms to increase your pace and also incorporate your upper body into the workout.
Biking
MUSCLES – MAJOR
- Hamstrings (semitendinosus, semimembranosus and biceps femoris)
- Butt (gluteus maximus and minimus)
- Calves (gastrocnemius and soleus)
MUSCLES – MINOR
- Chest (pectoralis major)
- Shoulders (deltoids)
- Upper back (trapezius)
HOW TO
With your butt on the seat, keep your body in an upright position. Push with your legs on the pedals and steadily increase your momentum. Try to keep your abs tight throughout the ride.
Running a Flight of Stairs
MUSCLES
- Front thighs (quadriceps)
- Hamstrings (semitendinosus, semimembranosus and biceps femoris)
- Butt (gluteus maximus and minimus)
- Calves (gastrocnemius and soleus)
HOW TO
Keep your body upright and your stomach tight. With every step you take, concentrate on fully extending your leg while contracting your glutes and quads. Once you’ve mastered the staircase, increase the intensity by taking two stairs at a time.
For all of these exercises, make sure you do a proper post-workout stretch and cool down to prevent the chance of injury and minimize joint pain.
