Take your Fitness Outdoors for Outsized Gains
Your Summer 2020 workouts may look a bit different than years past, as many of us will be swapping out Soul Cycle, Barry’s, and other group classes for smaller or even solo exercising. After 3 months of Quarantine lock down, there’s nowhere better than to take your workouts into the fresh air where there are less germs and more space for social distancing. Living in Miami, I’ve been lucky enough to do my workouts outside rafter my gym closed down early in the pandemic. Until about 2 years ago I used to workout exclusively outside, side by side with Mother Nature. Then I got into Pilates, followed by a fling with Barry’s & Fly Wheel, and finally settled on weight training (3rd try was my charm) - at the gym. I have been indoors ever since and completely forgot how rejuvenating and effective exercising outside is for not only the body, but the mind as well. Turns out there are real, scientifically proven “feel-good” perks to outdoor training! Here’s just a few:
The quality of the air outside is significantly more oxygen rich than the recycled air in gyms. 90% of our energy comes from the oxygen we breathe and since fresh air has much higher oxygen levels, our energy levels are remarkably increased when outdoors.
A natural antidepressant and major mood booster. Sunshine naturally increases serotonin, a hormone that affects your mood. Combine that with the other feel-good endorphin hormones being released from exercise, your mental wellbeing, self esteem, and mood skyrockets with enhanced feelings of euphoria and revitalization.
Relieves anger and tension for all the above reasons, but also because it’s been widely reported that outdoor workouts feel more like play than obligation.
Natural increase in Vitamin D3 levels.
Time in nature around trees and plants boosts immune system.
Decreases stress levels.
Improves concentration levels.
Increases calorie burn from a constantly changing environment.
The different outdoor terrains and grounds provides muscle confusion, challenging your body to constantly move in different ways vs a predictable treadmill. Weather changes like wind also adds resistance for greater calorie burn.
Cardio: Taking your cardio outdoors is a no brainer. There are so many activities to chose from (and most are free!): Jogging, biking, walking, swimming, and sports like tennis or volleyball. I’ve started rotating climbing my building’s staircase cardio regimen (as a substitute from the pre-covid gym Stairmaster) to outside jogging and I can definitely feel the mood enhancing difference. To help keep you motivated, there are some great apps out there like Runtastic, Strava, and Nike Run Club. Another cool app is Charity Miles, that donates to a charity you chose for every mile you run or cycle.
What about strength training? I saw an incredible transformation with myself ever since I started strength training and weight lifting 7 months ago and I did not want to stop just because my gym closed. I was determined to continue so I took it outside to escape the crowded chaos at home. It ended up being the most therapeutic and revitalizing hour of my entire day and my body continued to see results despite not being in a gym with all the machines and equipment. To make the process totally sustainable, I only used 7 pieces of essential equipment:
1. Yoga Mat
2. Set of dumbbells
3. 1 Kettlebell
4. Exercise Ball
5. TRX
6. Resistance Bands
7. Ankle weights
If you’re lucky to have your own backyard or balcony, these things don’t take up much space, are affordable, and accessible. If you’re going to your local park, it’s easy to bring this stuff in a backpack, gym bag (just hold the Ball), or a mini roll on suitcase. If you’re working in your own private space, I’d even get one extra set of heavier dumbbells + an extra Kettlebell for weight variation. Then simply use the outdoors: Tie the TRX to a tree or a pole; Use a park bench or a chair for your step-ups and tricep dips, the grass and pavement for lunges, abs, squats and everything else!
The next step is finding a good workout plan to follow that is instructive, motivating and helps keep you accountable. Here are some suggestions:
Many private trainers are now offering digital workout plans. For instance, my trainer offers a weekly customized workout plan that’s emailed to you in a digital PDF file with clear instructions for each set. It even includes how-to photos! It’s so easy to follow and I can do it directly from my phone! If you’re interested, the company is Body Architects.
Feel like you need a little more instruction with a personal trainer? Almost every fitness instructor across all verticals of the workout world has gone virtual since social distancing began. With training sessions on facetime, whatsapp video, skype etc, all you need is your phone! Recommendations can go a long way, so start by asking your fitness-oriented friends who they have used as trainers and contact them. If you have a favorite fitness idol, they’re likely hosting online classes. There are also dozens of online companies out there such as Caliber, iBodyFit.com or Nerd Fitness with certified, quality trainers.
The TRX is one of the easiest pieces of equipment to carry around (just a few straps!) and so effective in strength training and total body conditioning. Their website has live and on demand classes. Youtube is also packed with quick TRX workouts from certified TRX trainers.
Workout Apps are huge right now. SWEAT is a favorite and has about 10 different programs you can chose from depending on your goals. Other great ones are: Workout Trainer, Nike Training Club, and JETFIT.
Feel ready to start seeing your own Personal Trainer again but anxious about going back inside a gym? This is the perfect first step. It’s easy to remain at a comfortable distance and you won’t be worried about all the gym machines or other people working out right next to you.
Want to dump the equipment altogether and head outside solo for a workout without schlepping anything but your phone? Try Bodyweight Training: Your Gym (AKA You are your own gym on Android). This app is all about using your own body weight with over 200 different exercises, routines, and tutorials.
A workout that both body and mind benefit from is a definite winner to leading a healthier and happier lifestyle! Just don’t forget to hydrate, use sunscreen, and protective gear like polarized sunglasses and hats.
