Jackie Wright: Renew your workouts this spring
May 10, 2012
Spring has sprung for many of us and with springtime, we think of renewal. Trees are budding, flowers are blooming, hiking and biking trails once covered with snow and ice are even beginning to dry out, and this creates an ideal opportunity to add an outdoor exercise program or two to supplement your indoor programs.
The best method of ensuring you will always have access to a comprehensive exercise program is to include both indoor and outdoor programs. Inclement weather, heat, and unsuitable terrain are all reasons outdoor programs may not always be a good fit. Yet there certainly are activities you may perform outdoors not easily duplicated indoors.
Therefore, be flexible this spring and include both indoor and outdoor programs. This will add spice to your program, perhaps renew your commitment to fitness and encourage you to explore the indoor-outdoor program possibilities which are virtually endless. A few examples of how to combine indoor and outdoor programs are featured below. Now get out there and enjoy. Prior to beginning any exercise program, please consult your physician. And for all programs, perform a thorough warm-up and comprehensive cool-down stretch focused upon promoting flexibility.
Outdoor no. 1
Hike, bike and kayak – Pack up your biking, hiking gear and kayak and head for an area which has access to a lake, mountain bike trails and hiking trails. Take your kayak out for a brisk bout on the lake followed by either a mountain bike ride or hike, and then jump in the lake upon completion to wash off the efforts of this fun program. Tip: The right location is helpful to keep this program efficient, so check out potential locations first, making certain you can manage this in one to two hours. Try this program on two to three non-consecutive days per week.
Indoor no. 1
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Perform a seven-station circuit, four times through. Set up the circuit to include the following: 1. jump rope; 2. push-ups; 3. pull-ups; 4. bicycles; 5. squats; 6. dips; 7. lunges with biceps curls. Tip: Keep it simple. Use your own body weight or dumbbells where applicable. If performed four times through, this will take approximately 45-60 minutes allowing 75-second stations. Try this program on two-three non-consecutive days per week.
Outdoor no. 2
Walk, run and swim. Pack up your running or walking shoes and your swimming gear and head for an outdoor pool or a lake where swimming is permitted. Run or walk a varied terrain for 30-60 minutes followed by a quick shower, if entering the pool, and then a 10- to 30-minute swim. Tip: come prepared to get sweaty, dirty and wet. If you are up to it, try the sequence more than once on one to two non-consecutive days per week.
Indoor no. 2
Take a kickboxing circuit, functional strength, and indoor group cycling or weight-training circuit class. Seek out formats that include high intensity interval training, if your fitness level permits, and address all five physical fitness components. Tip: Vary your program when possible to include different class formats which compliment your outdoor programs. For example, if you have been swimming a lot, choose a weight-bearing class format, such as kickboxing or weight-training circuit. Try this one to two, non-consecutive days per week.
Jackie Wright is the owner and manager of Never Summer Fitness, LLC located in Grand Lake. She may be reached at her website at http://www.neversummerfitness.com, her email at NSFGL@comcast.net, her blog a http://www.skyhidailynews.com and her Facebook page at Never Summer Fitness.
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