It’s cooling off and the weather is beautiful! We are so fortunate to live in Florida because we can enjoy the outdoors though out the winter months. I hope your itching to get outdoors, get some fresh air and burn some calories! If not, hopefully this article will give you plenty of ideas and motivation to get outdoors for some cardio!
Walking and/or Running
Seriously, running used to be one of my most dreaded workouts! However, I have learned to crate short goals so every time I go out running I get further and further. It’s still not my favorite but it does get easier and has great benefits! If running is not for you, no worries brisk walking will do! Here are some walking/running tips:
*Keep Track of Your Running Progress
Be patient and don’t rush. You will soon find a nice gentle pace. Once you have begun, you will need to monitor your progress to see how you are improving. Work out the distance your route is, and time how long it takes you to complete your route each time. Keep a record of your running times. You can then start aiming to beat your times bit by bit. I find that it helps if you know how long it takes you to get to certain points on your running route. You can then increase your pace evenly over the whole route instead of getting in a panic to make up time towards the end because you have been going slowly at the start.
*Avoiding Getting Stitches
I’m sure you have experienced a painful side stitch from running. These are usually caused by eating too close to going running, or by gulping down too much water at once. Try to leave about an hour between eating and going for a run.
*Breathe Through Your Nose
Our bodies are designed for us to breathe through our noses. The nose keeps out all of the nasty stuff that floats around in the air such as germs, pollen and pollution. By breathing in and out through your nose when you go running will not only stop that nasty stuff getting in, but the effort of doing so will improve your lung strength. Some people buy a device to stick in their mouths while running that restricts the amount of air they can breathe in so that their lungs get stronger. Breathe through your nose and you will soon feel the benefits.
*Make sure to stretch before & after your run/walk
*Choose a good running shoe
Below are some of my top picks (Notice Nike’s are not included)
I know what you’re thinking… I can just ride an exercise bike and get the same effect. However, who wants to be stuck peddling in place when the outdoors is calling? Riding a bike outside is one of the best exercises for fall because you can actually ride towards a destination, and check out nice scenery along the way. If you’re looking for some extra competition while cycling, then you might want to consider entering a race since most areas offer these around the fall time.
Even if you aren’t interested in competitive cycling, you can still enjoy yourself by keeping a nice pace. You’ll burn lots of calories in the process too since cycling 12-14 miles/hour for 30 minutes will burn around 400 calories (all examples in this article are based on a 200-pound man). Even if you just want to ride at a leisurely pace, cycling is a nice way to break away from normal cardio workouts.
Of all the outdoor cardio workout exercises I’ve done, I have to say that running stadiums is the most intense! Stadiums are a great way to get in shape fast because you will burn calories at an incredible rate with this exercise. And it’s a lot better than using those stair climber machines at the gym. The only thing I’d like to add with this exercise is that you need to use extreme caution when both going up and coming down the stairs.
Did I say running was my least favorite cardio workout exercise? Oops, it’s actually intervals because this exercise involves running as fast as you can for specified time periods. Now I don’t mind the 30 second sprints, but the 3 minute fast-paced runs are what get me. Of course, the reason why I keep doing intervals is because they provide an amazing workout.
The amount of calories you can burn with interval training varies based on the amount of time you’re running for each interval. But assuming that you work yourself hard for 30 minutes, you can burn up to 500 calories during this short time frame. If you’re interested in doing intervals, then I suggest that you start out by doing more walking than running. As your conditioning improves, you will be able to do more intervals for longer amounts of time.
In-line skating is a fun way to burn calories, (442/hour, for a 150 lb person) get some fresh air and explore the area. I have been rollerblading since elementary school! You can go much faster than walking so you will be able to cover more ground. It’s also low impact and easy on the joints, unless you fall of course, so it’s important to not go too fast until you are confident in your stopping skills. It’s also important to wear protective gear – helmet, knee, wrist and elbow pads so that if you do fall, you will have some protection. I will confess I only wear wrist guards but they have definitely prevented me from breaking my wrists!
Since the scenery is always changing and it’s low impact, the time will fly by when you’re in-line skating so that you’re able to do it for longer. Smooth surface is a must for rollerblading. I like the Pinellas Trail, lake Seminole Park (they have a shaded circular trail), Fort Desoto and local neighborhoods with a smooth terrain.
-Create short goals & landmarks of where you will be running/walking, rollerblading, or cycling to.
-Make it fun! Try bridges, beaches, parks, switch up the scenery.
-Recruit a friend or family member to do your outside cardio with.
-Listen to up-beat music
Start you outdoor cardio training today and be on your way to a healthier & leaner you!!
To Your Success,
We do plenty of Fun outdoor cardio at Boot Camp! Come experience our amazing calorie burning, body toning workouts! Register for a FREE session today! www.PinellasBootCamps.com