It’s time to run outside and play. Outdoor fitness is a fantastic way to maintain your physical activity levels, particularly in the beautiful state of Arkansas.
March is the time to begin crafting your plan of attack for maximum fun and fitness throughout the spring.
This week, I’ll provide a few easy tips on taking your exercise program outdoors and I will introduce an exciting exercise designed for Arkansas’ hilly terrain.
Most people love exercising outdoors but are concerned about changing their fitness program. They worry that outdoor activity will overload or underwork them, affecting their overall results. These are legitimate concerns, and it’s important to think through all the options when considering an outdoor fitness regimen.
First, find your resources. Check out your local parks and recreation website to find trails and parks near your home or work. You might be surprised to find out how accessible these areas are.
Once you’ve identified a good trail or park, I recommend starting with two cardiovascular workouts per week outdoors.
Whether it’s a walk, jog or a cycling workout, the idea is to begin using the outdoor resources as part of your fitness plan. Eliminate the gym altogether on these days. Being outside and the new routine will re-energize you and instill more enjoyment in your workouts.
Plus, you’ll get some free vitamin D from the sunshine. If you get used to these outdoor sessions relatively quickly, it might be time to find a boot camp that’s based in a park.
These small-group classes are a ton of fun and will present social opportunities with like-minded people interested in reaching their fitness goals. You’ll also have an extra layer of accountability that’s simply not present during individual workout sessions. Knowing other classmates and an instructor are waiting on you can provide just the right amount of motivation to be there on time.
Arkansas also presents some great hiking opportunities. As residents of The Natural State, you’ve got a distinct advantage, a beautiful adult playground right on your doorstep. Find local hikes on the weekends. Again, the parks and recreation website in your community should provide key information on public hiking opportunities.
If you do choose to add outdoor workouts, you could augment each fitness session by bringing along a couple of key pieces of equipment.
The medicine ball and a stretch band can provide all the resistance you need for a comprehensive workout.
This week’s exercise uses nothing but a hill and a medicine ball, so it’s perfect for an outdoor workout. It’s also appropriate for almost all fitness levels.
Find a small incline that’s about 20 feet long and fairly steep.
Stand at the bottom of the hill with a medium or heavy medicine ball.
Turn around so you are facing away from the hill.
Position your feet shoulder width apart while holding the ball at chest level.
Squat down fully and extend your arms.
Quickly stand back up and forcefully toss the ball behind you up the hill as far as you can.
Turn around and watch it roll back to your feet.
Stop it with one foot (not your hands), pick it up, and repeat. Do two sets of 10.
This exercise is particularly fun if you’ve got a hill covered in plush, fluffy grass. A muddy or barren hill will result in extra dirty hands and the potential for slipping.
Plus, you can use a grassy hill to include a few hill sprints between tosses. I think you’ll appreciate how something so simple can add so much fun to your exercise plan. Enjoy!
Matt Parrott has a doctorate in education (sport studies) and a master’s in kinesiology and is certified by the American College of Sports Medicine.
ActiveStyle, Pages 28 on 03/17/2014