Outdoor Fitness Program for Strength & Conditioning

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Outdoor Fitness Program for Strength & Conditioning

Fitness trainings and workouts are mostly done in the gym where different equipment and machines are placed strategically for physical activities. But when you get tired of those routines and you feel like you are missing out on the most important elements of working out – the sunshine and fresh air, then doing the fitness outdoor could be your solution.

One of the most effective ways to be fit and healthy is to train and do workouts outside. Outdoor workout gives you more room for sprints, runs, and a walk. There is also an opportunity to explore the nature as you do your fitness workouts. It provides you with an instant change of environment - from a dusty and sweaty gym to the open area without the high-tech machines. The scenery of the outdoor space is also beneficial to health, and not to mention the challenge that the trail provides. Outdoor fitness program can be done in convenient places like sports fields, track fields, parks, beaches, resorts, and other places.

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Why do it outdoors?

There are several reasons why people need to do the exercises and fitness workout outdoor.

• You get more sunshine when you do it outside. As you work out and tone down your muscles under the sun, you get more Vitamin D, which is very beneficial to a healthier you. Vitamin D is proven to help the body fight off different diseases, including cancer.

• You get to enjoy nature’s gift. Cycling, biking, running, and jogging outside gives you a different feeling. Working out while surrounded by nature and beautiful scenery also gives a boost to your energy and to your motivation to help you keep on without pressure or tension.

• You can do it for free. To run the trail or bike down the lane or walk around the village is a less expensive way of getting fit and healthy. The local government also provides areas where you can enjoy fitness training and workouts at their installed outdoor fitness equipment.

Why do it outdoors?

There are several reasons why people need to do the exercises and fitness workout outdoor.

• You get more sunshine when you do it outside. As you work out and tone down your muscles under the sun, you get more Vitamin D, which is very beneficial to a healthier you. Vitamin D is proven to help the body fight off different diseases, including cancer.

• You get more sunshine when you do it outside. As you work out and tone down your muscles under the sun, you get more Vitamin D, which is very beneficial to a healthier you. Vitamin D is proven to help the body fight off different diseases, including cancer.

• You can do it for free. To run the trail or bike down the lane or walk around the village is a less expensive way of getting fit and healthy. The local government also provides areas where you can enjoy fitness training and workouts at their installed outdoor fitness equipment.

Different Fitness Program You Can Do Outdoor

Go out of the usual traditional gym and do your fitness workouts and trainings outdoor. Here are some of the programs that you can try:

Open Space Workouts

Running and jogging outdoor helps condition the body and strengthen the muscles. The immune system also benefits from these simple workouts.

• 100-Yard Run and Push-up

Run the 100-yard in full length and do some push-ups when you reached the end, or after every 20 yards. This fitness exercise can be done in the village street or in the football or track field or in the field when you go out for a nature trip. Regular runs will help strengthen your core and boost your energy as you keep your health at the optimal level.

• 20-Yard Sprints

With right foot forward and bended knees, run forward through the 20 yards. When you reach the line, rest for a while and run back. Do this in repetition for a routine. This helps revitalize the body system, especially the cardiovascular system. It also strengthens the knees, joints, and hips against pressure and stress.

• Broad Jumps

Set your feet in a position wherein one foot is hip-width apart from the other. Bend your knees a little bit and your hips back. Let your arms flow down and swing and explode to jump as broad and long as you can. Do this in repetition for stronger legs and to improve stability and flexibility.

• Sprint workouts

Hill-sprint and sand-sprint are beneficial to the strengthening and conditioning of the body and overall health. They help improve your running techniques, endurance, and speed. They also help boost your energy and your skills.

• Sandbag workouts

Getting in shape during the summer season is still enjoyable because these sandbag workouts are easy to do. It is a dynamic resistance training that is designed for athletes to increase functional strength and improve athletic performance. It is also ideal for individuals who want intense workouts. A simple, clean push press can be done using the sandbag or level up the workout by doing the rotational lunge. Other exercises to do with sandbags include overhand pass, shoulder staggered split-squat, sand bag twists, and lateral drag to leveraged pushups.

• Jump rope workouts

Jumping rope is a very effective workout to strengthen and condition the body. It is a good warm-up exercise and also a great addition to routines. The basic jump rope workouts include two-foot jump, double under, single leg jump in alternate set, single leg jump left or right, high knee jump, cross feet jump, and cross hands jump.

• Jump rope workouts

Jumping rope is a very effective workout to strengthen and condition the body. It is a good warm-up exercise and also a great addition to routines. The basic jump rope workouts include two-foot jump, double under, single leg jump in alternate set, single leg jump left or right, high knee jump, cross feet jump, and cross hands jump.

• Long distance running

Running, biking, cycling, or trail running is beneficial to the heart. To get stronger and more conditioned, intensify your workout by running longer distance through the upward hills or to the trails. Begin the workout in slower pace and then increase the pace and the length of your covered miles.

Bodyweight Workouts and Trainings

Bodyweight trainings provide full body workouts that strengthen the body and build muscle. Doing increasingly difficult types of bodyweight exercises helps build muscles and condition them for a stronger body.

• Squat

Squatting is one of the best exercises that anyone can do in progression inside or outside the house. If you want to strengthen your core and develop your muscles, make your squatting harder as time goes by.

• Pull-ups and Chin-ups

One important exercise to do is the pull-up or chin-up. Use the bars overhead to lift and pull your body up with palms faced away from your face. Chin-up is performed by holding the bar with palms facing you. This will strengthen your biceps and arms.

• Push-ups

A complete push-up exercise engages the chest, core, triceps, and shoulders. Push-ups can be done in variation and will satisfy both the beginners and professional athletes.

Workouts Using Outdoor Fitness Equipment

Each outdoor fitness machinery and equipment is categorized to be used for specific muscle groups. These pieces of equipment are placed and installed in different outdoor areas and locations for public use to promote health and fitness in the community. Regular use of these machines will help strengthen and condition the muscles for optimum health and for physical fitness.

• Benches and oblique machines

By using these pieces of fitness equipment, the core in the mid-section of the body is more challenged. After a few repetitions and sessions of this fitness, you will be able to build your abdominal muscles. They will also help you develop a good body posture and protect your back against pressures and stress. These are great for crunches, sit-ups, and side rotation.

• Chest press and shoulder machines

These machines can be used to work the upper torso or to strengthen the chest, the shoulders, and the triceps. For beginners, this can be done at a lower level of two sets of around 10 to 15 repetitions. Level up or increase the difficulty to four sets of around 15 to 20 repetitions if you want to strengthen the muscles and condition the parts better.

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• Cross-trainer, biking, or treadmill

These machines will give your leg muscles and joints a simple warm-up to prepare the muscles for more intense workouts. They are also used for cardiovascular exercises and they help improve the health of the heart. If you aim to increase endurance, push yourself to do repetitions until there is a feeling of a good burn or a bit pain in the muscles. It is important to slow down before stopping.

• Pull-up bars, Horizontal bars, and Lat pull-down machines

These machines, when used properly and regularly, will help strengthen the lat muscles or the muscles located in the shoulder blades of the upper back. The pull-up bars and horizontal bars are also useful to give the biceps the best workouts for an improved and conditioned muscle.

• Leg press machine

This machine will help not only the muscles located in the front of the thigh, but the hamstring or muscles in the back of the legs. Regular use of this machine will also tone down and benefit the lower body. It will strengthen the thigh and the legs, and will also help condition the lower body for endurance and intense performance. For beginners, two sets of 10 to 15 repetitions are already a great starter, which can be leveled up to four sets of 15 to 20 repetitions.

Conclusion

Fitness and trainings done outdoors are basically for health and fitness, but intensifying the workouts will also strengthen the muscles and condition the body. This is very helpful if you are an athlete training for a tough competition or if you want to improve your performance and increase your speed, resistance, or endurance. These simple routines are also helpful in protecting your back and in improving your body posture.

Whether you enjoy the workouts in a gym or outside the gym, with or without these pieces of equipment, your body and health will benefit from the regular routine of exercises you do. Outdoor fitness program of workouts and trainings does not have to be expensive as well, and it is comforting to be reminded that the best things in life, like exercises, are free.

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