According to calisthenics expert and founder of the famous Bondi Beach Bar Brutes Stan Veniaminov, spending time outdoors may have numerous health benefits that can help us breeze through the cooler months, especially if you are spending your time wisely by working out!
Stan’s top reasons for taking your workout outside include:
Being stuck indoors all day with central air con or heating is a recipe for disaster, as not only can it dry out your skin, but also if someone around you is sick, the stuffy, circulated air just spreads the spread of germs.
Getting outdoors and breathing in the fresh air is a great way to help you feel balanced and connected with nature. It is also a great way to kick your brain into gear and it is good for your body and good for your soul!
Connect with nature:
Did you know that taking time to connect with nature and help improve your brain function, including your concentration skills?
Research published in the Journal of Experimental Psychology has also found that taking a stroll outside can also increase creativity.
If that is not enough reason to get out and exercise, I don’t know what is!
Exercising outdoors is also functional as in most cases you use your body weight for resistance and the exercises often use everyday movements that are relevant to your body’s mechanics.
When you are using fixed machines, your body is often forced to work to the movement pattern that the machine in built in, which may not be relevant to your individual needs. That is why it’s good to get outdoors and move your body in ways that are natural to your own individual build.
Stan’s Favourite Outdoor Exercises
Australian Pull Ups
An Australian pull up is used all the time in calisthenics and it actually looks more like a row.
Using a medium to low bar (depending on your skill level) at your local outdoor gym, you are going to want to get underneath the bar so that when you are holding onto it your chest is in line with the bar and your legs and body are out straight in a plank position, but with your body facing towards the sky.
Make sure your shoulders and back, suck your stomach in and squeeze your glutes to maintain in a strong, plank- like position
Now using your lats, pull your chest up towards the bar, hold your position for a few moments, and then slowly lower yourself back down.
This is a great exercise that will quickly get your body into fat burning mode.
Find a hill that will take you anywhere between 20- 40 seconds to sprint up and complete at least 5- 10 sprints depending on your fitness level. Make sure you take around 1 minute rest in between to allow your ATP-PC energy system a chance to slightly recover.
Start by standing with your feet shoulder-width apart.
Sink down as you bend the knees and flex at the hips. Make sure you push your glutes back in oppose to pushing your knees forward towards your toes.
Now drive off using your arms for momentum causing a triple extension (ankle, knees, hips) and propel yourself up as high as you can.
Land on both feet with soft knees so that you can absorb the impact without hurting yourself
Start in plank position with your hands on the floor directly under your shoulders, your stomach sucked in and your glutes squeezed tight.
Tuck one leg into your chest and then quickly swap legs. Try to do this at a fast pace as if you are running up a mountain. Your weight should be placed on the balls of your feet
This is an excellent exercises for both abs and glutes!
A no brainer! A skipping rope is easy to carry around and provides so much benefit. Skipping is a great way to get your heart rate up while working your entire body. I like to skip for a warm up, but I often also include skipping sets in between by body weight exercises to get my heart rate up and push my body into using all of the different energy systems
Video via Fitness Passport
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