Wright – Great Outdoor/Indoor Workouts
April 15, 2010
This time of year in Grand County the snow is beginning to melt and we actually have some dry pavement and a few of our open space areas and parks are beginning to show signs of spring. Consequently, we can begin to entertain the thought of outdoor workouts. However, since we are not quite there yet, taking advantage of those days when the sun is warm enough, combining the outdoors and indoors is just what the doctor ordered. So, for the next three weeks, we will feature three excellent outdoor/indoor workouts that you can start doing right now. As always, consult your physician prior to beginning any exercise program.
Outdoor/Indoor Workout Program #1-75 minutes
• Locate the outdoor space that will enable you to safely move. So, no snow or ice, dry pavement is key, avoid high traffic areas and include a varied terrain (i.e. flats/hills, etc.).
• Walk the outdoor space first to make certain that the distance and terrain will fit your needs. This includes how long it will take you to safely and effectively perform your outdoor work and to smoothly transition to your indoor space without having to put on and take off a bunch of gear. Do dress appropriately, make sure someone knows you are going and stay as close to home as possible.
• Set up your indoor space for the 10-station circuit prior to departing for your workouts so that when you arrive home, you are ready to go.
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• Take your cell phone with you in case of emergency, but not to chat on while you exercise. This is your time, so let the voice mail pick up messages.
Outdoor Segment – 35 minutes:
• Warm-up by walking on as flat a road as possible for 5-10 minutes at a comfortable pace gradually bringing your ratings of perceived exertion (i.e. RPE’s) to a 1-2 level of exertion which is very light to light.
• Use 20-25 minutes to bring the RPE level gradually up to a 4-6 which is somewhat hard to heavy. You can add interval training either by increasing your intensity every few minutes by adding hill climbs/sprints or running for 1 minute followed by 5 minutes of fitness pace walking on a flat. Vary it, keep it interesting and challenging.
• Use the remaining 5-10 minutes to lower the intensity level back to a 3-4 as you approach home so that you are not winded when you arrive at the door.
Indoor Segment – 25 minutes – 1-3 times through
• Begin your ten-station weight training circuit performing 1-3 sets of 8-12 reps at each station prior to moving on allowing 15 seconds between sets. On cardio stations, try not to stop for a break, work for 75 seconds, moving on to the next station immediately. You should have set up the circuit before departing and it should include the following:
Station #1 – Cardio; Station #2 – Lower Body; Station #3-Cardio; Station #4-Upper/Lower Combined; Station #5-Upper Body; Station #6-Core; Station #7-Cardio; Station #8-Lower Body; Station #9-Upper Body; Station #10-Upper/Lower Combined
Abs/Core Segment – 10 minutes
Flexibility/Stretching/Cool Down – 5 minutes
Next week, we will feature more details on this circuit as well as another outdoor/indoor workout.
Jackie Right is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She can be reached at her website at http://www.neversummerfitness.com, her email at NSFGL@comcast.net and her blog at http://www.skyhidailynews.com