Jackie Wright " Great spring and summer workouts
April 9, 2009
Second in a two-part series
Last week we discussed spring workouts. Cardiovascular and muscular strength training components were included and will be this week as well. This week we will focus our attention on outdoor summer workouts. As always, consult your physician prior to beginning any exercise program.
Cardiovascular Endurance Training
There are many options for cardiovascular endurance training in the summer months. Try the following two workouts this summer.
– Hiking ” There are tons of great hiking trails for every skill and fitness level. Choose a trail that will challenge you at your current fitness level and will keep you continuously moving from a minimum of 20-30 minutes up to several hours.
– Warm-up by walking on flat terrain for five to 10 minutes.
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– Keep a pace that will enable you to say your name and phone number during the steady state segments but not to easily carry on a conversation. On climbing segments, if you are new to hiking, walk slowly up the hills, taking breaks when necessary but keep your feet moving. If you have been working out regularly, push yourself up the hill at a pace which will cause you to become breathless for 10/30 seconds and to actively recover in 10/30 seconds.
– Road Cycling/Mountain Biking ” There are great roads and trails for both of these activities for every skill and fitness level. Choose a road or trail that will challenge you at your current fitness level and will keep you continuously moving from a minimum of 20-30 minutes up to several hours.
– Complete both of these workouts, and the following muscular strength training circuit, by bringing down the intensity level to the point where you can easily carry on a conversation, then perform stretches for all major muscle groups of the body.
Beyond hiking and cycling, remember there are a plethora of great summer workouts. The key is to follow the same parameters shown above regarding intensity to really reap the benefits of a true cardiovascular endurance workout.
Muscular Strength Training Circuit
During water breaks, use this time constructively and perform the following muscular strength training circuit to round out your summer workouts.
– Search for a large and stable, flat rock or dry ground and perform 8-12 modified or full pushups.
– Use this same rock for tricep dips by turning around with the legs bent or extended. Perform 8-12 repetitions.
– Find a rock, that is safe and stable which is approximately 4-12 inches from the ground. Step up onto the rock, one foot at a time, and then carefully step off the rock one foot at a time. Repeat this sequence 8-12 times.
– Use your walking stick or your bike as a support and perform 8-12 lunges on each leg while holding the support.
– Lay down on a tarp or rain gear, on a flat, perhaps grassy spot, and perform 8-12 bicycles for the abdominals and core.
– Repeat this sequence throughout the hike or bike ride, three or four times.
Next week, we will discuss why working across all three major planes of the body is important to ensure efficient and effective workouts.
” Jackie Wright is the owner/manager of Never Summer Fitness LLC located in Grand Lake, Colorado. She can be reached at her e-mail address: NSFGL@comcast.net, her Web site http://www.neversummerfitness.com or her blog at http://www.skyhidailynews.com
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