Get fit, get outside as weather cools this fall
By Carey Stites
Labor Day traditionally signals the transition from the scorching Texas summer heat to milder fall temperatures.
Typically, September does not offer much relief from the heat; however, October tends to usher in cooler temperatures synonymous with the Texas fall.
After months of working out at home or at a fitness center, some of us may need a change of motivational scenery—cue the outdoors! The sunny sky and cooling breeze can set the stage for a productive outdoor workout. Both resistance training and cardiovascular exercise can be done outside, and with the right equipment, knowledge and guidance, the transition to the outdoors can be seamless. With all the available equipment, however, it may be difficult to know which to invest in. Below are a few ideas to get started; utilize all three with a workout app and get started today!
Outdoor Resistance Training Equipment
Kettlebells are versatile and durable and offer cardiovascular, strength and stability workouts. With a kettlebell, you can perform almost any exercise recommended for dumbbells and the handle is perfect for cardiovascular swings. There is no need to spend a fortune on a kettlebell, rather choose moderate weight heavy enough to offer a challenge but light enough to remain safe with good form.
Resistance bands offer convenience, they are easy to store and travel with and can be used in a variety of ways for strength training. In some cases, they can be more beneficial than dumbbells because more muscles are recruited for stabilization. Additionally, resistance bands are inexpensive; nevertheless purchase a quality band to avoid snapping during use.
Dumbbells constitute an important component to weight training. Dumbbells are a classic addition to an outdoor workout as they offer versatility and variations of exercises, sets, and repetitions to enhance a resistance based workout. Additionally, there are many free workouts available online to get you started on a safe and effective workout. Dumbbells do not have to be expensive—most retail stores offer reasonably priced neoprene dumbbells perfect for an outdoor workout regimen.
Cardiovascular activities perfect for the outdoors
With an increased opportunity around town to safely engage in walking, cycling and jogging outdoors, there is no better time to start. Remember to equip yourself with the proper safety gear, such as reflective clothing, a helmet and proper athletic shoes.
The American Heart Association recommends adults complete at least 150 minutes per week of moderate-intensity cardiovascular exercise or 75 minutes per week of vigorous cardiovascular activity (or a combination of both). To find out more regarding these recommendations, visit www.heart.org.
Known as “the best exercise,” walking is a perfect activity for outdoor fitness. It is appropriate for people who have experienced a joint injury, arthritis or obesity. Walking possesses a plethora of benefits, which include improved circulation, lower blood pressure, impede osteoporosis, muscle strengthening, weight loss and joint support.
Walking, for the most part, can be done anywhere! Parks, neighborhoods and school tracks are excellent and safe places to begin a heart pumping walking program. A 180-pound person can burn about 123 calories per hour at a 2 mph pace and 328 calories at a brisk pace of 4 mph, according to calorielab.com.
Like walking, cycling is considered a “non-weight-bearing” exercise and an effective choice for cardiovascular activity as it increases the heart rate while avoiding placing weight on a particular part of the body—most often the legs and feet. When cycling, choose a safe path out of danger from cars and when possible, seek a route with a designated bike path in parks or along trails for some inspiring scenery. For a 180-pound person, outdoor cycling at a light pace, about 10 to 11.9 mph, burns 455 calories per hour; an increase to a moderate pace of 12 to 13.9 mph burns 637 calories per hour, according to calorielab.com.
Jogging is considered a weight-bearing exercise because the muscles and bones work against gravity by the impact of body weight. As the muscle pulls on the bone, the bone builds more cells; the increase in bone cells results in stronger bones and the reduction of fractures. Jogging, much like walking, can be done just about anywhere, however, make sure you start off with short distances at a comfortable speed and increase both as you progress in your jogging regimen. Jogging is an effective activity to burn calories for weight loss. A 180-pound person jogging at a pace of 5 mph burns 574 calories per hour; an increase to 10.9 mph burns 1,394 calories an hour, according to calorielab.com.
The most rewarding part of beginning a fitness routine is noticing the difference it makes in the rest of your life. Even if you begin with a few simple dumbbell exercises outside at sunrise or an evening walk around your neighborhood, you will notice an improvement in how you feel as you go about your day, which ultimately increases your quality of life. When exercising becomes an enjoyable habit, you’ll never want to give it up!
Carey Stites, MS, RD, LD, CPT, is a registered and licensed dietitian in Harker Heights, Texas. She obtained a master’s degree in nutrition and dietetics from Texas Tech University has been a practicing dietitian since 2001. Carey is also an AFAA certified group fitness instructor and personal trainer; Carey has promoted health and wellness through presentations, classes, writing and cooking demonstrations all over Texas.
