Get Out and Play: Top 7 Outdoor Exercises

Written by Aaron M. Potts

Do you remember when our parents used to yell at us to go outside and play? They would get so tired of us running aroundrepparttar house munching junk food and fighting with our siblings that they would practically kick us out ofrepparttar 141085 house!

Well, we may not haverepparttar 141086 same child-like activities lined up to get outside for anymore, but that doesn't mean that we shouldn't still get out and enjoyrepparttar 141087 world! Exercising outdoors has many benefits, and they includerepparttar 141088 following:

- Little or no equipment needed to get a good workout - No crowded gyms or obnoxious people to put up with - No driving time torepparttar 141089 local fitness facility - No need to put on makeup or special clothing to workout atrepparttar 141090 gym - Vitamin D enhancing sunshine for our skin - The ability to workout anytime, anywhere - even on vacation - Two words: Fresh Air

There are probably other reasons that you can think of why an outdoor workout would fit into your particular lifestyle, so now all you have to do is learn what kind of activities can be done outside.

Refer torepparttar 141091 following Top 7 list of exercises that are sure to leave you sweaty, worn out, and feeling great when it's all over!


Like all exercises, lunges should be done with absolutely perfect form. When done correctly, a lunge will work every single muscle in your legs at some point throughoutrepparttar 141092 movement, includingrepparttar 141093 all important Gluteus Maximus (that'srepparttar 141094 primary buttocks muscle, for those of you not anatomically inclined).

Variations on lunges that require no equipment include; Standing Lunges, Alternating Lunges, Elevated Lunges, Rear Lunges, and Walking Lunges.


Push ups have always been one ofrepparttar 141095 most effective upper body exercises, but they have somehow gotten lost inrepparttar 141096 world of shiny chest press machines and fleets of various types of exercise benches. However,repparttar 141097 push up is still an incredibly productive exercise, and it requires no equipment whatsoever.

The 3 basic push up movements include Standard Grip, Wide Grip, and Close Grip. Alternating those 3 types will ensure maximal stimulation torepparttar 141098 chest, shoulders, and triceps. In addition, you can elevate your hands to makerepparttar 141099 movement somewhat easier, or elevate your feet to makerepparttar 141100 movement somewhat harder.

Also, if you are really feeling brave, you can even throw in some Bounce and Clap Push Ups!


Many people simply don't understandrepparttar 141101 incredible power of doing a Squatrepparttar 141102 right way. Through improper instruction, inappropriate form, and just plain laziness,repparttar 141103 incredible effectiveness ofrepparttar 141104 Squat has been lost inrepparttar 141105 mix.

Debunking Common Exercise Myths, Part 1

Written by Chad Anderson, CSCS

Myth #1: Heavy weights make you “bulky”

Heavy weights typically do not lead to increased muscle mass, moderate weights do. Muscle mass is more of a function of volume (ie. number of sets x number of reps). Muscle mass is best gained using multiple sets (3-5) for moderate repetitions (8-12) at moderate loads (70-80% 1RM). Using heavy loads (85% 1RM and above) for repetitions inrepparttar 1-5RM range will lead to strength gains with minimal hypertrophy. Hence, heavy weights do not make you “bulky.”

Myth #2: High repetitions are for toning

I don’t know how many times I’ve heard this. Too many times to be sure. Toning (a term I hate to use) is a result of losing fat and building muscle tissue so that you develop a degree of muscle definition. While there are rep brackets better suited for body compositional changes, there are no rep brackets that “tone.” Body compositional changes are a result ofrepparttar 141057 program as a whole, not justrepparttar 141058 rep bracket being used. As for high repetitions, repetitions of 12+, they are better suited for developing muscular endurance.

Myth #3: You can only burn fat by doing cardio

You would think that by now most people would have realized that cardio is notrepparttar 141059 only means by which you can burn fat. However, nearly EVERYONE I speak with inrepparttar 141060 club where I work only knows fat loss by one method: cardio. Sure, cardio can result in fat loss, but it is most effectiverepparttar 141061 first 6-8 weeks of an exercise program due torepparttar 141062 changes in hormonal response that occurs with adaptation. Ever notice how many people perform long duration cardio day in and day out only to leaverepparttar 141063 gym looking exactlyrepparttar 141064 same? I rest my case.

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