Along with a variety of industry professionals, fitness leaders, organizational advocates, and local champions across a variety of communities, these experts played a critical role in the development of this collaborative resource. Outdoor Adult Fitness Best Practices for Promoting Community Health by Increasing Physical Activity With the constant increase in adult obesity, encouraging regular physical activity is an important consideration for public health. Our Advisory Network Along with a variety of industry professionals, fitness leaders, organizational advocates, and local champions across a variety of communities, these experts played a critical role in the development of this collaborative resource.
Let's Get Started. Build an outdoor adult fitness space Get Started. Request a guidebook Request. Who needs a gym full of equipment when you can get a total-body strength and cardio workout just by using a variety of balls during an outdoor workout?
How it works: Set two balls next to each other on the ground, and then place a third ball about 10 feet away. Starting on the side with two balls, pick one up and run, slide, or even dribble it between your feet to the other side. Once you get there, switch balls, leaving the one you had and picking up the one that was already there.
Continue moving the balls back and forth until you've moved each ball 10 times to complete the outdoor workout. Want more? Check out another no-equipment WOD you can do anywhere. Sailing is a total-body outdoor workout that helps build upper-body muscular endurance, agility, coordination, and flexibility and can burn around calories, says Winslow. And rowing? Forget the machines at the gym and get out on the water.
This low-impact cardio outdoor workout challenges your legs, abs, and back in a major way and can burn up to calories per hour, says Winslow. When you are in the gym, try this minute rowing workout. Take your outdoor exercises to new heights and channel your inner circus star. Try a private trapeze lesson solo, with a pal, or with your significant other — do you! Plus, controlling your body while hanging off a bar in midair is also one serious core workout.
Want to burn more calories during your outdoor workout without having to run longer? Try trail running.
Thanks to the textured, uneven terrain, your body has to work harder with every step, making trail running a more intense and effective outdoor workout than pounding flat pavement. The muscles trained or number of calories burned shouldn't always be the focus of your workout. You can get active outside and give back to your community at the same time. Or book a fitness-meets-volunteering vacation.
To find great opportunities in your area, take a look at Volunteer Match. Soak up the sun just don't forget the SPF with these exercises that make outdoor workouts seem like playtime. FB Tweet More. Cheerful women doing push-ups on retaining wall at park. Credit: Caitlin-Marie Miner Ong. Stand on a flat surface with your feet together.
Bend your knees and hop as far as you can to your right, landing on the ball of your right foot. Without returning left foot to the ground, bend your right knee and hop as far as you can to the left. Sit on a bench and place your hands on either side of your hips. Slide your butt forward, supporting yourself with your hands.
Bend elbows, bringing upper arms almost parallel to ground, then return to starting position. Keep lower back close to the bench throughout the exercise. Check out why triceps dips are so ridiculously effective. Stand facing a park bench and place your hands on the seat; walk your feet out behind you until your legs are fully extended. Bend your arms and lower chest toward bench, then push up.
Complete 12 reps. Stand facing away from a park bench and place your hands on the ground and your feet on the bench; walk your hands forward until they're aligned under shoulders, legs extended.
Lower chest toward ground, then push up. Find a curb or fallen tree with a smooth surface that is at least 6 feet long. Agility training is involved as well as strength training and cardiovascular. At the end is a kool cool down to wind down those muscles.
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