Have you noticed the trend of being “green” is totally and utterly fab? I’m as green as the next girl but some companies are taking it too far. Recently I saw an advertisement for “green” fitness (aka an outdoor fitness class in your local park) for only $90 a month. WHAT? Here is an idea go to your local field, amphitheatre, or pit. It’s free! Forget those expensive gym memberships and fancy work out equipment. You can still improve your mood, self-esteem and your muscles for $0 and you can get in on the “green” action.
A park is an ideal workout playground. Benches, trees, railings, steps and hills all provide a varied 'gym'. You want to shoot for 3x a week on non-consecutive days. On the off days keep yourself active. It DOES NOT mean you can lounge on the couch eating a pint of Chunky Monkey while you watch a marathon of the Bachelor. Go for a walk instead of driving your car and if you have to drive park a little further away from your final destination so you have to walk to get to where you are going.
It’s important to note that to lose weight you MUST work up a sweat and work outside of your comfort zone for 30 minutes 5 times a week.
Here are some ideas to challenge yourself and keep things funky fresh.
*Your kids can join in on the fun or play near while you exercise.
INTERVAL TRAINING
Find a hill that will take you about one minute to run up at a brisk jogging speed.
You then slowly jog back down, ideally using a zigzag pattern or a longer route that will take you about two minutes.
You should be doing one minute of hard work with two minutes of active recovery.
If you don't have a hill or steep incline, sprint for a minute and then jog for two minutes.
If you are new to exercise, aim for six runs. Intermediates should manage eight and the super-fit should be able to do ten.
This is an intensive session that will increase your cardiovascular fitness and metabolic rate so you’ll be burning tons of calories all day.
CIRCUIT TRAINING
Want to mix up your cardio training? Break it up! You will improve your strength and dexterity while burning major calories! Stop your power walk, jog or run every 4 to 5 minutes to perform these moves.
Bench push-ups: Normal push-ups using a bench. Works your arms, shoulders and chest.
*If you are a beginner, put your hands on the high back of the bench
If you are intermediate level, put your hands on the lower level of the bench or do a normal push-up on the ground.
If you are experienced, face downwards with your feet on the bench seat while you put your hands on the floor for a decline push up.
Repetitions: Do as many as you can until you lose your form. About 20-30 then continue to power walk or run.
Bench step ups: Quads, Derriere, Calves, Abs Step up and down on park bench. Make sure your entire foot makes contact with the bench. Move at a quick pace. Use your abdominal wall to keep your posture upright.
Repetitions: About 12 to 20. 2 sets on each leg
Ski Jump: Glutes, Hamstrings, Quads
Place four to six small rocks in a zigzag pattern, about 1 ½ feet between each rock. Keep your feet together and jump to the outside of each rock. Turn around and repeat when you reach the end.
Repetitions: 1 minute
This is just a small sample of things you can do to spice up your outdoor sweat sessions. Do what feels good for your body and also feels challenging. If you don’t have a little bit of fun chances are you won’t stick with it. There aren’t any rules you have to follow so sass it up however you want!
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