Get Out And Play: Top 7 Outdoor Exercises

Written by Aaron Potts

Continued from page 1

Variations including Standing Squats, One-Leg Squats, Plie Squats, Wide-Stance Squats, and Overhead Squats. Think you can't get enough stimulus out of Squats? Try doing 50 perfectly formed repetitions and see how tired your legs are!


Brutal isrepparttar best word to describe this exercise when done properly! Using nothing more than a picnic bench, a piece of playground equipment, or even just a decent size rock, you simply step up onto your elevated surface, step down, and then repeat onrepparttar 141114 other side alternating back and forth.

By keeping your back straight and your head uprepparttar 141115 entire time, you will maximize recruitment of all of your leg muscles, and you will get an incredible cardiovascular workout as well. Go for perfect form and you will quickly seerepparttar 141116 benefit of this great exercise.


The outdoor version of Chin Ups and Pull ups can be done using anything from a low-hanging tree branch to any number of different pieces of playground equipment.

When done properly, Chin Ups and Pull Ups will humble most people, even avid exercisers. Bring your body up completely until your chin is at or above your hands, and lower back torepparttar 141117 start under control. Repeat for as many as you can do!


Don't try this one until you can run a good 100-yard dash on level ground! This exercise is just what it sounds like - running uphill. Run up a decent size hill as fast as you can, walk back torepparttar 141118 bottom, and repeat. Bring oxygen, but leave your pride at home, or elserepparttar 141119 hill will take it from you!


This exercise is so simple, yet about as hard as it gets. Simply squat down until your thighs are at or below parallel torepparttar 141120 ground, stay in that position, and start walking. Go about 10 steps and then walk backwards to your starting point. Repeat as many times as necessary (which won't be many) to reach total exhaustion!

As you can see, doing outdoor exercises has all ofrepparttar 141121 benefits listed above including one benefit that wasn't listed - they are hard! If you are up torepparttar 141122 challenge and sick ofrepparttar 141123 gym, give your body and your mind an Earth-moment and get outside and play!

Aaron Potts is a Personal Trainer and Fitness Success Coach whose customers include consumers as well as other fitness professionals. Sign up for his free Fitness Journal at or visit his coaching site at

Lactic Acid Friend or Foe?

Written by Ella

Continued from page 1

Research has indicated that training programs that are a combination of high volume, maximal steady-state, and interval workouts haverepparttar most pronounced effect on lactate threshold improvement (Roberts & Robergs 1997, Weltman 1995). What does this mean?

High Volume Training Initially,repparttar 141113 best way to improve your lactate threshold levels is to increase your training volume, regardless ofrepparttar 141114 cardiovascular mode of exercise. Increased training volume should be gradual and inrepparttar 141115 order of approximately 10-20% per week (Bompa 1999). Mix uprepparttar 141116 total time per session of cardiovascular exercise throughoutrepparttar 141117 week. The minimum bout of cardiovascular exercise should be 10 minutes in duration.

Maximal Steady-State Training Training atrepparttar 141118 lactate threshold corresponds to feelings of ‘somewhat hard’ and ‘hard’ (Weltman 1995). Collectively, these sessions should consist of no more than 10% ofrepparttar 141119 total weekly volume (Foran 2001)

Interval Training aboverepparttar 141120 Lactate Threshold Interval training workouts are high-intensity training sessions performed for short durations of time at intensities aboverepparttar 141121 lactate threshold. To improve endurance,repparttar 141122 total interval training workout time should not exceed 10% of weekly training volume. Avoid schedulingrepparttar 141123 interval training workouts and maximal steady-state exercise sessions in back-to-back workouts.

Why not train like professionals such as Lance Armstrong, and add some Lactate Threshold training into your programme. For further advice, contact 6 degrees. This article was based on a seminar at Filex 2005 Sydney (International Health and Fitness Convention)given by Doctor Lenny Kravitz, who interestingly was Richard Simmons exercise scientist in earlier days. Written by Ella Mcgrath

Ella’s reason for starting 6 Degrees was to give people the support they deserve when they have made the decision to improve their health and fitness. She was sick of seeing people with all the right intentions and the motivation to get up at 6 am (even on the rainy days,) gradually being disheartened and giving up.

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