Those who want to train successfully do not have to rely on expensive gadgets and complicated equipment – their own body is completely sufficient. And what could be nicer than outdoor training in the sunshine? How you can do an effective full-body workout even without equipment outdoors.
How do you design a combined strength and endurance training?
Jogging, cycling, walking – cardio training promotes endurance and protects the heart. If you are fit and want more, you can challenge your body with interval training. Joggers for whom running at a steady pace is not enough, for example, incorporate small sprints into their training. For those who do not live in the far north, hill and mountain runs ensure that you work up a sweat. The northern lights below us can build stairs in their run or walk.
In order to additionally increase muscle strength, you can integrate strengthening exercises. The well-known plank, squats and abdominal muscle exercises complement your endurance training perfectly. Instructions for correct execution can be found in the next paragraph.
What are the best exercises without equipment?
Plank: forearm support
The plank looks very simple for spectators. However, if you try it yourself for the first time, you will find that it challenges your entire body . It is important for the correct execution that the body forms a straight line. Neither head nor buttocks should look to the sky. To do this, first put yourself in a push-up position. Do not support yourself with your hands, but with your entire forearms on the floor. The view is directed downwards. So pause for 30 seconds. Professionals can hold the position longer. When choosing a meadow for this exercise, watch out for wasps and other insects.
Here you get your thighs and bottom in shape. Make sure you stand firmly on an even surface. The legs are opened about hip-width here. Now step forward alternately with your right and left leg. The knee should not protrude above the tip of the foot and the front leg should form an angle of 90 degrees. You can let your arms dangle down the sides or move them up over the sides for an additional training effect. Do three to four sets of ten repetitions here.
The squats also get your thighs and buttocks in shape. The legs are about shoulder width apart, the arms are stretched horizontally forwards and the back remains straight. Now lower your buttocks until they are just below your knees. Make sure to move slowly and in a controlled manner instead of vigorously when you get up. A good start to this exercise is three sets of twelve repetitions.
Situps: Abdominal Muscle Classics
Who doesn’t dream of a tight stomach and defined abdominal muscles ? Sit-ups are the way to achieve your goal. You can do the abdominal exercises on a park bench, meadow or soft forest floor. To do this, lie on your back with your heels up, hands on the back of your head, elbows to your sides and off you go. Using abdominal muscle strength, pull your upper body towards your knees. Here, too, the following applies initially: three sets of twelve repetitions.
What tools can you find out there?
No equipment is required for training outdoors, because everything is already there. If you open your eyes and are a little creative, you will always find new ways to integrate nature and the environment into your outdoor training. Here some examples:
Stairs: Upstairs, downstairs – the steps are the ideal training device. A sprint up and down the stairs as cardio training increases the pulse, promotes fat burning and also strengthens the calf muscles. A squat walk , the deep walk in which you bend properly on your knees, challenges the buttocks muscles. Make sure you keep your upper body straight. It shouldn’t tip over or over backwards.
Benches: Whether in the city, in the park or in the forest: you can find benches everywhere and serve as the perfect training aid for push-ups and dips. For the first exercise, place your hands on the bench seat, stretch your legs straight back and place your feet next to each other. Now bend your arms and push yourself away on the park bench. Do this three times with 10 to 15 repetitions. This exercise will work your chest, arms, and back. For the dips that shape the biceps, support your hands on the seat with your back to the bench, with your legs stretched forward. Now push yourself up with the strength of your arms, three times for 10 to 15 repetitions.
Stable branch or bar: To strengthen your chest and biceps, find a sturdy branch or bar (these are more common in playgrounds) and do controlled pull-ups . If you can’t pull yourself up all the way at first, don’t give up. The following clearly applies here: Practice makes perfect.
Trees: You can easily turn sitting on the wall into tree-sitting . Lean your back against a suitable tree and slide down until your thighs and lower legs form a right angle. Now it’s time to hold on for at least 30 seconds, three to four times.
Why is outdoor exercise so healthy?
Everyone knows: fresh air is healthy, and so is sport. If we combine both, the health benefits are twice as great. By the way, outdoor training also makes you happy. The senses are sharpened and endorphins, dopamine and serotonin are released even more strongly in daylight than in the gym.
Strengthens the immune system
If you put up with rain, mud and wind while exercising, you will strengthen your immune system and become less susceptible to colds and other illnesses. Plus, if you regularly expose yourself to the elements, you won’t freeze as quickly. And with the right clothing, exercise is really fun even in the rain. After that, jump under the hot shower and rest. If you continue to be active after training in the cold water, your body may be overwhelmed. Always ensure a good regeneration with rest, nutrient-rich meals and restful sleep.
Being outdoors increases well-being, as does exercise. Those who combine both and train in the fresh air are really inspired. A study by the Peninsula College of Medicine and Dentistry in England has shown the positive effects on mood. The researchers compared the results of eleven studies with a total of 833 test persons and found that: Sport in nature has a greater recovery effect, more energy and a more positive attitude than training in closed rooms. Anger, stress and bad mood also decreased.
Vitamin D protects against curmudgeons
When the sun shines, the body produces vitamin D. This hormone puts you in a good mood. According to a study from the US journal “Mayo Clinic Proceedings”, a vitamin D deficiency is said to be directly related to depression. Researchers examined values from around 12,600 patients. The result: Those who have high vitamin D levels have a lower risk of developing depression.
What are the benefits of outdoor training?
Exercising outside is not only healthy, outdoor exercise has many other advantages:
- it costs nothing
- Depending on the area in which you live, you have no access routes, you walk out the door and can get started right away
- You are not tied to fixed times and can train whenever you want
- it is varied and you can explore your surroundings: a real adventure on vacation, on business trips and on weekend trips
- it encourages creativity: you will always find new ways to exercise
- it improves balance: the changing surfaces train your balance
- They stimulate your senses
You should pay attention to this in warm temperatures
However, if the temperature is 30 degrees and the sun is burning, you should adjust your exercise program. Here are the most important tips for anyone who wants to be active even in the heat :
- Here comes the sun: Sun protection is the alpha and omega: Use sunscreen and wear a hat and sunglasses – this protects exposed parts of the body, face and eyes from damage.
- Sporty fashion: good functional clothing moves sweat away from the skin and prevents annoying sticking. In addition, the resulting heat is also effectively transported away.
- Shady place: Whenever possible, you should move your training in the shade. On the beach, larger trees and rocks, but also sunshades and buildings, provide cool spots.
- Invisible environmental hazard: there is a reason why ozone is also called summer smog: the exposure to these irritants is particularly high when the sky is blue and the sun is burning. The ozone levels are lowest in the morning, which is why this time of day is ideal for an extensive workout.
- Avoid midday heat: On hot days, midday is least suitable for intense exercise. So take a siesta and do exercise in the morning or in the evening instead.
- Adjust intensity: Very fit people have few problems even at high temperatures. If, on the other hand, you are still lacking a bit of breath, you should definitely take it easy to avoid overstraining.
- Getting used to it is important: the mechanisms that are responsible in the body for adapting to hot weather can be trained. It is therefore optimal to gradually increase on vacation or at the beginning of a heat wave.
- Filled depots: Full fluid, electrolyte and glucose stores provide a stable training basis. Last-minute solutions: mineral water with a lot of magnesium and bananas.
- Fluid balance in balance: When you play beach sports, you not only lose a lot of water, but also important minerals such as magnesium, potassium, sodium and chloride. Special isotonic electrolyte drinks actively counteract this.
- Recognize warning signs: If you suddenly freeze, shiver or have coordination problems, the motto is: stop! Immediately go to the shade, rest, and drink copiously.
Knowledge to take away
There is hardly anything healthier than outdoor exercise. Oxygen flows through the body, happiness hormones are released and vitamin D production is stimulated.
With regular outdoor training followed by regeneration in the form of rest and relaxation, you strengthen your immune system. This will keep you away from colds and viral diseases.
In the open air you can not only jog, ride a bike and walk wonderfully, you can also do extensive strength training without equipment with the appropriate exercises such as planks and sit-ups. Park benches, trees and stairs also serve as training aids. If the temperatures are particularly high, you should ensure adequate sun protection, exercise in the shade if possible and adjust the intensity of your training accordingly.