Out & About July 2017

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Benefits of working out outside
It’s possible to burn more calories outside.
This is because there is greater resistance
from the elements.
If you run or cycle against the wind you could
burn more calories than if you did the same
inside. Uneven terrain can also mean your
body has to work harder, thus burning more
calories.
If you fancy a boost to your mood, then this
is another great reason to exercise outdoors;
there are several examples of research that
shows spending time outside can reduce
levels of stress.
Stave off the boredom
Many people find themselves getting bored
when working out inside. Get yourself a
change of scene and keep it interesting by
doing your exercise outside.
Getting out is a cheap way to work out.
It could even be free.
Don’t get me wrong – you could easily end
up spending a fortune on equipment for
working out, outside. We all love a gadget,
right?
But it is possible to spend very little and
get moving. Run up a hill, sprint in the
park – in fact the park is a great place to go
for a workout. You can use a wide range of
equipment to perform exercises – a bench has
many uses.
In Newbury we are lucky to have our very own
outside gym in Victoria Park, if you haven’t
seen it yet, head to the Park Way entrance of
the park and take a look. You can perform a
gym workout anytime without setting foot inside
a gym. (More about this great green space in
the centre of Newbury on p14).
Activities to do outside
Take a hike
Go for a jog
Hill sprints
Cycle ride
HIIT workout
Workout
This would work well in a park or similar space
such as your garden.
Sprints
- Set up two markers, such as lamp posts,
approximately 10 metres apart
- Warm up by walking back and forth between
the markers
- Then you should jog from one to the other
and walk back to the first one. Repeat two or
three times
- Next sprint as fast as you can from one to the
other and walk/jog back. Repeat this five times.
Upper body
- use a bench to perform tricep dips, complete
as many as you can. Repeat the exercise three
times.
- next, perform as many press ups as you
can, you can vary the difficulty depending
on your level. Beginners can do it on your
knees, intermediate can be on your toes and
advanced could raise your feet by placing them
onto the bench. Repeat three times to failure.
- pullups could be performed on a sturdy
tree or solid bar that is reachable safely. Pull
yourself up to the bar as many times as you
can. Repeat three times.
Lower body
- step up onto the bench and step down, and
repeat. You can do single leg and then swap
over or alternate legs depending on balance
and how difficult you find it. Be sure to focus
on engaging your leg muscles, driving up to
step onto the bench. Start by doing this for one
minute, rest and repeat three times.
- bench squats, these can be performed by
controlling yourself into a seated position
and then driving back up through the legs to
standing. Once this is easy you can hover just
above the seat and go straight back up again,
try and pause at the bottom. Do this as many
times as you can without losing your shape,
rest and then repeat three times.
- walking lunges can be performed between
your markers, taking nice big steps lunging
down each time, repeat five times.
Finish off by holding a plank for as long as you
can.
Remember to stay hydrated
With the warm summer days we sweat more
and need to make sure we drink lots of
water throughout the day. When heading out
remember to take a bottle of water with you to
keep your fluid intake up.
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OA fitness
Sometimes the last thing you want to do is go inside to exercise at the
height of summer. VICKI BROWN suggests you head to the great
outdoors to get your fix of exercise and improve your health and fitness Out fit
Personal trainer Vicki Brown is the founder
of LiveFitNow, based in Wash Common.
For a free consultation, more information and
links to online home fitness videos, visit: