Out & About August 2017

OA fitness

Out fit

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

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

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.

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

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: www.LiveFitNow.co.uk

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