Outdoor Training

A breath of fresh air

Walking, with a dog if you have one, is a great start to any day. Walking can also be combined with bursts of high energy interval-type activity such as a short 20 second sprint. Running up inclines, climbing trees and body weight exercises such doing pull ups on branches (make sure they are stable and of the right diameter for hand grip) can be a great way to integrate into your walk and will generate/stimulate a higher metabolism.

Lunges, yoga and stretches can be performed whilst out and about; engaging your core whilst undertaking any movement from walking to stretching is a great way to increase the metabolism and maximise the benefit of being outside, you can do that by pulling in/tightening your abs and standing tall with your shoulders back concentrating on a tight core.

There is something great and fresh about being in the airy outdoors to do your work out which can be really invigorating. If you invest in a pair of neoprene mitts you can even do push ups, crumps and other floor based exercises to really make the most of your time outdoors.

A skipping rope is a great aid to an outdoor routine  

It can be used for intensive warm up and bursts of high intensity interval training you can really rev up your metabolism with a few minutes of fast skipping; boxers have, of course, known this for years. A skipping rope can also be used as a strap during an outdoor routine, for arms-up lunges and body twists.

Warm up and stretch

Doing a little cardio and stretching to warm up and then stretches to warm down is important in all types of exercise and there is no exception for outdoor routines.

Popular outdoor exercises are often geared towards strength and conditioning training 

These include things like tire flipping, wood chopping, medicine ball exercises, box jumps, burpees, press ups, chin ups/pull ups, farmers walk, squats, dead lifts and many more. When put together in routines that give you a full body workout, it can make for serious fitness levels as are seen in many Cross-fit athletes.

Outdoor bootcamps are becoming more and more popular and it can be a spur to your mental motivation to keep up with a group, but whether working out your own routine or doing it as part of a group, a work out in the open air can feel especially invigorating.

A particularly satisfying element of training outdoors is that so much of what you can do relies on the resistance provided by your body and the natural environment. There are natural inclines, uneven surfaces and obstacles, all of which challenge your body in a variety of ways from balance to core stability and posture.

Training and exercises of all kinds when performed in these circumstances with your own body weight can give natural levels of fitness that are suited to your body type and make up, potentially leading to looking your best in a very balanced natural way

Vitamin D from sunlight

This is a benefit to spending time exercising outdoors which is sometimes overlooked. Vitamin D deficiency is common in the UK and other northern hemisphere countries in winter. Commonly associated with mood and muscle pain and weakness, vitamin D deficiency can also affect bone health, with osteopenia and osteoporosis potentially stemming from it. Spending time with skin exposed to sunlight on a regular basis can help with any potential Vitamin D deficiency.