Wednesday, April 21, 2010

Take your cardio and strength training outdoors

If you have a hankering to take your strength and cardio gym routine to the great outdoors, do it! Here’s a great workout that scorches 500-800 calories per hour and combines all the goodness of cardiovascular conditioning with the muscle toning power of strength training.

Minutes Activity

5 min warm up:

walk, jog or run

1 min power move:

tricep dips off bench or stairs

2 minutes cardio burst

Jumping jacks

1 min power move:

Push ups: off bench or on ground

2 minutes cardio burst

Walk, jog or run

1 min power move:

Walking lunges

2 minutes cardio burst

30 second Lunge jumps alternating with 30 second walk

1 min power move:

Side planks

2 minutes cardio burst

30 second Jump Squats alternating with 30 second walk

5 minutes active recovery

Walk, jog or run

Repeat circuit a total of 3 times as well as stretch and cool down for the full 60 minute workout.

Tips for this tough plan:

  • Go at your own pace, it’s not a race
  • Take water or breathing breaks as needed
  • Maybe you only get through the circuit once…no big deal! Work up to multiple circuits
  • Do it with a friend…nothing is more fun or motivating than working out with someone else!

Because we live in the mid-west…specifically Kansas City…we have the unique opportunity to not know when the next ice storm or heat wave will hit. In fact, I’m pretty sure we recently had a snow storm the day after it was 75 degrees out! Be smart as you take to the streets and parks to burn calories. Check the weather and use the tips below to stay healthy even in extreme temperatures

Tips for exercising in the cold:

· CHOOSE LAYERS Our bodies generate a great deal of heat when we exercise…enough to make it feel as much as 30 degrees warmer that the actual temperature, So dress in layers when exercising outside so that you can take off clothing as you start to heat up and put layers back on if needed.

· KEEP HYDRATED Even if you don’t feel thirsty or sweaty, you need to drink lots of water. The recommended amounts are the same for cold weather as they are for hot weather: 8 oz of water before the workout, 4 oz every 15 minutes of activity and 8 oz post workout. You can still get dehydrated in the cold so drink up.

· CHECK THE WEATHER Before you venture out on your walk, run, hike, etc. make sure that the conditions in your area are safe. Snowstorms, icy conditions, hail and driving rain (especially this time of year) are not appropriate weather in which to exercise.

Exercising in the heat:

  • CHUG-A-LUG! Down about two cups (16 oz) of water and hour or two before exercise. Drink ½ cup (4 oz or about 2-3 gulps) every 15-20 minutes during exercise. And be sure to continue drinking water even after your workout is complete to ensure that you are properly hydrated.
  • TAKE IT OFF: Wear light colored, breathable clothing

  • SLATHER IT ON: Don’t forget the water proof sunscreen, hat and sunglasses to protect your skin and eyes from the sun’s damaging rays.
For video demos of some of these moves, check out a video of my friend Jill...on a very very windy day...doing this workout like a rockstar!

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