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Client question: The weather is beautiful! How can I get the benefits of resistance training without being cooped up in my home or in a gym?
1. Use resistance training. One of the best ways to get the benefits of resistance training outside of a traditional gym is by using resistance bands or tubing. Available in any sporting goods or general retail store, resistance bands are portable, cheap, versatile, and effective.
By stepping on the band to anchor it, you can perform exercises for your shoulders, biceps, triceps, upper back, and quads. If you are able to find a small tree, you can anchor your band around it for a chest press, standing row, or trunk rotations. You can target just about every muscle group with bands!
2. Perform Bodyweight exercises.
Wait...who needs equipment? If you're itching to get out the door right this minute, and you don't have a single piece of portable equipment, don't fret! Some of the very best exercises can be done using your own bodyweight.
For example, if you usually do a chest press with free weights, a simple push-up will hit the same muscles. Instead of a tricep press with a rope, try tricep dip. What about legs? Simple. Squats and lunges and can plenty difficult, either by doing higher reps or doing them one leg at a time. Try adding a jump out of the move, or hold the bottom of the position for 30 seconds.
3. Use Nature!
This may not be everybody's cup of tea, but if you're heading out into the wilderness (or your nearest woodsy walking trail), just look around you. Rocks, branches, logs, and trees can all be used in various ways to add resistance to your nature walk. To target your rotator cuff and shoulder area, find two small rocks of equal size and weight to perform lateral shoulder raises and overhead presses. Have a seat on a sturdy log or stump--you'll notice it's a great platform for incline push-ups, triceps dips, and step-ups.
In short, don't feel like you are forced to spend nice crisp fall days cooped up inside. You can achieve amazing results by adapting your exercise routine to one that is performed outdoors. Not only will the extra sunshine energy and invigorate you--the extra vitamin D will surely help your metabolism.There is still time to get involved with our ourdoor September Boot Camp in Haverhill MA! Click here for into.