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16
April

Written by
Travis Richardson

The Science of Outdoor Training

So… You know how it’s been super nice out lately?  Lots of sun, lots of warmth?  It just drives you to want to be outside?  There is something so attractive, compelling about doing things outdoors.
But have you ever considered basing a large part if not all of your workout on being outside?  Turns out there is good reason to do just that!  Consider the following studies:
  • Research in 2008 showed that people working out in an outdoor physical activity had a 50% greater positive effect on mental health than working out in a gym.
  • A 2011 study found that outdoor exercise was associated with greater decrease in tension, confusion, anger and depression when compared to indoor activities.
  • A study in 2010 showed that even 5 minutes of exercise outside can improve mood and self-esteem.
We are trapped inside constantly.  We work inside, we play inside, we are constantly worrying about technology… Being outside is like freeing a rat from its cage.  To smell the morning air, feel the afternoon sun, be in nature…that is who we are as human beings…    We will NEVER, EVER have that in a gym.  It only exists, out there….
And out there is waiting for us, we just have to make the jump! 
I personally love doing workouts outdoors.  I even hold bootcamps outdoors (scroll to the bottom to see one of them in 2014).  You can use the following for your workouts to create variety:
  • park benches (see below)
  • TRX strap on tree limbs
  • trails
  • hills
  • steps
  • Jungle gym area (for pull ups, etc.)
Just for you today, I’m going to give you a FREE park bench workout!  Check it out below:
Park Bench Workout!
Repeat 3 Times Through with no rest between sets…
  • Set 1 – Incline Push ups (hands on the bench, feet on the ground) – 15 reps
  • Set 2 –Tricep Dips – (face away from the bench, hands on the bench) – 15 reps
  • Set 3 –Jump to step (jump to bench, land in a squat) – 15 reps
  • Set 4 –Step Ups (step on to squat with one leg, then the other, then back down) – 15 reps
  • Set 5 –Plank (feet on bench) – 30 seconds
  • Set 6 –Butt touches (squat down until your feet hit the step) – 15 reps
  • Set 7 –Toe Tap Crunches (sit on bench, hands outward, tap toes to ground, then knees curl to chest) – 15 reps
The great thing about this workout, and all workouts outside, is they are convenient, flexible and don’t require a membership to a gym!  Enjoy :)
Again, I encourage you to get outside, get some vitamin D, get creative and have fun with your workouts!  Trust me, that’s the only way you’ll keep coming back for more :)
PS…. I have my next webinar planned!  It’s going to be Thursday, April 23rd at 2PM CST.  The title, “The Food-Mood Connection: The Missing Link”  Details and registration to come! 
PPS… Wanna go to Ecuador with me?  There is still time!  Check out the trip I’m doing as part of a documentary June 1 – June 10!  www.lifelistecuador.com

 

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