For years this has been a common belief of fitness professionals, enthusiasts and exercise scientists. But, latest research has just proven that this belief is a myth. Let’s explain some terms first. Lactic Acid is a liquid produced in muscles during anaerobic training. Anaerobic training is training that you would describe as fairly intense. It is when glycogen (stored carbohydrate) is used as main energy source for body rather than oxygen. What about term lactate threshold? At rest and under steady-state exercise conditions, there is a balance between blood lactate production and blood lactate removal (Brooks 2000). The lactate threshold refers to intensity of exercise at which there is an abrupt increase in blood lactate levels.

What was thought. Fitness professionals have traditionally linked lactic acid or ‘the burn’ with an inability to continue an intensive exercise bout at a given intensity. Although conditions within exerciser’s muscle cells have shifted towards acidosis, lactate production itself does not directly create discomfort (acidosis) experienced at higher intensities of exercise.

What is now known. It is actually something else (the proton (H+) accumulation,) that results in acidosis. It occurs at same time as lactate production. This acidosis impairs muscle contraction, and leads to ‘burn’ and associated weariness. Interestingly, lactate is actually produced to get rid of ‘burn’ (ie. neutralize’ exerciser’s muscle acidic environment) (Robergs, Ghiasvand, Parker 2004).

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

- Little or no equipment needed to get a good workout - No crowded gyms or obnoxious people to put up with - No driving time to local fitness facility - No need to put on makeup or special clothing to workout at 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 to following Top 7 list of exercises that are sure to leave you sweaty, worn out, and feeling great when it's all over!

LUNGES

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 throughout movement, including all important Gluteus Maximus (that's 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

Push ups have always been one of most effective upper body exercises, but they have somehow gotten lost in world of shiny chest press machines and fleets of various types of exercise benches. However, 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 to chest, shoulders, and triceps. In addition, you can elevate your hands to make movement somewhat easier, or elevate your feet to make movement somewhat harder.

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

SQUATS