Many people stop exercising because they become tired of the routine training in the academies. Others do not venture to start an exercise program because they do not support the idea of exercising in a closed environment.
Take focus on cardiorespiratory exercises for an outdoor environment can be the solution for you renew your motivation and challenge yourself to achieve better fitness. There are endless possibilities of cardiovascular training if you want to change a little to your routine. Once you take your training for the outdoor environment, this means that each session is a new adventure, a chance to observe nature and an opportunity to rejuvenate the spirit.
The outdoor training leads you to have a contact with nature and is perfect to challenge your body and your mind to discover a sense of well-being. Exercising outdoors will provide a break in the music loud noises, artificial lights and flashes of television that we usually see in gyms.
Here is a list of cardiorespiratory exercises to be performed for a change in your routine and make sure that you enjoy a pleasant climate. But make a warm and limber up before beginning any physical activity. And remember to slow down and stretch when to finish the exercise.
Walking and running
The easiest exercise to be done is simple: the walk. You can work on bike paths, sidewalks and boardwalks from the beaches and lagoons. In some beaches, on weekends, the lanes where on weekdays passing cars, motorcycles and buses become in a free way to pedestrians. This is an excellent option for you to walk alone, take the dog for a walk or take the kids. The important thing is to change the routine of the treadmill at the gym to walk outdoors.
Another obvious way to enjoy a pleasant climate is running outdoors. Not everyone can run long distances, but try to incorporate a faster pace in their walks. Running regular helps you lose weight, fight the symptoms of aging and, in fact, burns more calories per minute than other types of exercise.
Racing tracks and hiking
During the spring and summer, the landscape is much more beautiful, and the weather is as pleasant as possible. You should run and walk outdoors, enjoying the wonders of nature.
Interval training: A variation to your routine race is a workout with intervals. Interval training will add more courage and dynamism to your training. During a regular running routine, increases the rate during 30 seconds, 1 minute or even longer. Then take a break and slow down to recover. It is recommended to walk or jog at a slow pace to recover. The rest interval depends on your physical ability. If you’re new, walk or jog at a slow pace during the recovery period. If you are savvy, make a jogging catch your breath.
Training on slopes: The training slopes will increase muscle strength and endurance. But be careful at the start because the slope will require you to use muscles that are not used frequently. However, the more you train on hills difficulties decrease progressively. There are several benefits of training on slopes, such as work and give strength to the calves, buttocks, waist and Achilles tendons. Besides, the race uphill works much the upper muscles than running on flat surfaces.
Mount a circuit with some basic equipment training in the garden of their home, or where to find space. The circuit training achieves the aerobic and anaerobic benefits in the same exercise session. Because of the constant variation of exercises; this type of training is quite interesting. Do an exercise for 30 seconds or 1 minute and then move on.
See an example of a basic circuit:
- Bending arms
- Squat unilateral
- Parallel in the chair
- Jump rope
- Give sprints (run) on the stairs
- The circuit training will leave you constantly stimulated and will not let you get bored.
Whatever the bike ride preferably on trails or roads, the fact is that it is an excellent way to improve your cardiovascular fitness and toning the lower muscles. Cycling can improve health and increase the levels of energy.
A beautiful weather is always good to do an activity. Most cyclists group meets more in the spring or summer. Gather friends to enjoy the pleasant weather of the season together, taking a walk and even exercise.
You may consider going to work by bicycle if the weather is good. You will save the fare or gasoline and parking, and will still burn calories.
Swimming is a fantastic way to improve cardiovascular fitness, as well as total body work out. It’s great for the heart and helps the flow of oxygen to the muscles. There are several styles to be practiced (back crawl, breaststroke, and butterfly), and you can use or not swimming equipment, for example, the board.
Swimming is not only good for cardiovascular health but is good for the body because it works abdomen, shoulders, back and tones the whole body. Find out where you can make swimming lessons near where you live, work or study. If you want to increase your cardiovascular workout while swimming, get out of the pool and do some sit-ups, push-ups and squats every 3 or 4 full turns.
Jumping rope is an excellent exercise for cardiovascular health, muscle stiffness, and coordination. Jumping rope is a very cheap exercise and does not require much space. You can vary the speed and pace of your training. Rest when necessary. You can burn three times more calories in 10 minutes jumping rope than in the same time walking on the treadmill.
Rollerblade skates “in-line”:
Studies show that roller skating is an excellent cardiovascular exercise, and use muscular endurance as well as cycling, but not as good as the race.
The roller-blades are similar to conventional skates, but have only one line lined casters, so they are called “in-line”. These skates are usually not expensive. In some places gives to rent them by the hour or by the day.
It is important to use all protective equipment such as helmet, knee pad, protection to the wrists and light equipment to be seen at night. Look skating in safe places, such as trails, bike paths and sidewalks. This will reduce the chances of you getting hurt.
If you live near lakes, ponds, rivers or dams, take the time to practice water skiing and the jet ski. These sports promote a working muscle intense. Also, try wakeboarding, a fun variation of water skiing. Kayaking and canoeing are also excellent exercises. While paddling you work the muscles of the arms, shoulders, joints and also works your abdomen (with the development of technology, now kayak has become more and more popular. With more than $100, a beginner can buy a really good inflatable kayak such as sea eagle 330 inflatable kayak that easy to paddle, assemble and transportable).
These are just a few practical ideas cardiovascular exercises. With them, you will develop new muscle, and tone your existing muscle. Remember that if you accustom your body to the same training the results will not show up.
Don’t forget to warm up before and slow down at the end of the training. Once finished, take a stretch. Use sunscreen and drink plenty of water.
Enjoy as you may have read all the magazines of your gym, the next time you think about going running or walking on the treadmill, do differently. Enjoy the weather of the spring/summer and leave a little bit. Do your outdoor exercise and have fun.
You will feel how fun and enjoyable break the routine of the gym and watch your body turn with all the benefits and satisfaction of outdoor exercise.