Monday, December 6, 2021
    HomeOutdoor FitnessWhat kind of outdoor fitness exercise the best benefits in my body...

    What kind of outdoor fitness exercise the best benefits in my body in 2021 ?

    Do you feel bored by the homebound movement in this pandemic era? Well, you can reclaim your liberty by doing outdoor fitness exercise nearby your green park or backyard garden, even on your terrace. Variety of activities you can perform outside, but freehand exercises are best for doing the outdoor workout. Here, you get five basic and practical physical training outside to improve your cardiac fitness and burn your calories to lose body weight.

    1. Walking program as an outdoor fitness exercise

    Your walking should be the priority to utilize as an outside fitness exercise protocol. Walking doesn’t need any special preparation to start with. Before performing walking as your fitness issue, you must have to do stretching before starting your walking program. Stretching is the top workout to begin any fitness exercises. Stretching out your muscles for 5 to 8 minutes will prevent your joint from being injured. Generally speaking, you stretch your arms, legs, ankles, back spine to prepare for the walking program.

    Guidelines to walking

    First thing you keep in your mind that you are starting today, and perhaps you didn’t walk longer than 30 minutes at a time. So keep your walking pace regular initially, and distance will be according to your time, not counting as kilometers or miles you have to across.

    Method or Protocols of walking
    1. Start your warm-up period by doing gentle stretching of your body parts.
    2. Begin your walk for 15 to 20 minutes on the first day of walking sessions.
    3. Walking by straight your spine, swinging your arm usually and standard length of your step.
    4. When you have decided to walk for 15 minutes, keep in mind to cool down, walking like a slow and short step for another 3 to 5 minutes.

    Finally, do some gentle stretches, especially for your leg muscles and spinal muscles.

    Tips for trivial issues on walking
    • Worn walking shoes and socks which are comfortable with matching weather, either summer or winter.
    • Drink mineral water before and after walking sessions
    • Put on comfortable walking suits accordingly.
    • Can wear a hat and sunscreen on hot sunny days.
    Frequency and intensity of walking

    Your walking frequency initially on 30 minutes daily for 3 to 4 days per week is highly appreciable. If you walk at an average pace of 5 minutes and increase your speed of walking next 15 minutes will be ideal for you. Finally, following 10 minutes, you can gradually slow down your walking pace. Altogether you can target to accomplish 2-kilometer distance walking in this manner. When you are okay with the initial frequency and intensity, you can increase your walking up to 1 hour next week.

    Benefits of your body at a glance by walking
    • Cardio-respiratory strength and endurance
    • Burn your calories to control your body weight
    • Increase the power of your spine, hip, knee, and ankle muscles
    2. Interval training at outdoor park

    Interval training is a fitness exercise performed when your physical fitness level has already been in the baseline. So gear up on your cardiac fitness and endurance; interval training is the best choice for you. Interval training exercise protocol can be performed at an indoor and outdoor facility, but doing this outdoor training will make you free from boredom inside the wall. There are two types of interval training as Fitness interval training and performance interval training. You can perform fitness interval protocol when you are just beginner or intermediate level. Still, a performance interval program requires an advanced level of skills and pace. It is best for professional athletes.

    Guidelines for doing fitness interval training

    First, Starting with 15 jumping jack exercise, rest for 30 seconds maximum

    Second, ten body squats and push-ups doing and each item of exercise interval can take full 30 seconds.

    Third, I can do plunk for 1 minute.

    Finally, you have to do 1 set of each exercise sequentially and can take intermission 30 seconds with each item completed.

    So now you know how to do each exercise item and repeat all the exercises at 2 to 3 sets.

    Tips for doing an interval training program
    • Always keep your mind that exercise should stop right there if you feel chest pain or spinning.
    • Ensure safe drinking water nearby your place
    • Worn cross fitness shoes and suitable clothing according to the nature of the climate in your region.
    Frequency and intensity of interval training exercise

    All the exercise items can perform ten repetitions. You can have 30 seconds of the interval from switching one type to another. In this way, you can complete one set of all the exercise items. Then, you can again follow the same sequence of item exercises to accomplish.

    Usually, 2 to 3 sets of total exercise repetition are acceptable for the non-athletes performer. Later on, you can increase the repetition of each item and complete a set of exercises. You can do the fitness interval training exercises around 2 to 3 days per week. Further, increase the intensity of this exercise means fewer resting periods and an increase in the set of activities according to your fitness plan and physical ability.

    Benefits of interval training exercise
    • Increase strength and endurance altogether.
    • Complete package of cardiorespiratory fitness and calorie burning regime.
    • Your Performance metrics can predict through observing the performance of the interval training exercises.
    3. Bicycling exercise at outdoor

    Bicycling is undoubtedly a fantastic body and mind that is a refreshing outdoor exercise from the beginning of human civilization. When you do bicycle, it will refresh your mind and boost up your physical fitness. You can see around your area by biking and roaming through biking; your workouts are also done simultaneously.

    Principle and Method of bicycling exercise

    If you target to reduce your weight, then the duration of cycling is more important than distance. Thirty minutes to 1 hour of cycling is a very lovely initiation for the begging stage. You can increase your cycling time up to 1 hour after one week. When you target to burst your energy, improve your cycling pace and minor interval for 1 hour spontaneously. You can add a hilly area or zigzag road to increase your balance, coordination and burn your calories effectively.

    Tips on cycling
    • Never put an earplug while cycling on the outdoor side.
    • Use your smart device to tracking heart rate, respiratory rate, calorie expense, distance, etc.
    • Must wear a full, shock-absorbent helmet, hand gloves if your hand excessively sweat.
    • Check your cycle brake, gear, and wheel that all are functioning before placing it in the road.
    • Take a water bottle, your Identity card, or necessary small documents if an accident occurs.
    • Wear proper shoes, clothing according to your cycling track and weather condition.
    Magnitude of bicycling

    You can ride bicycles as an outdoor fitness exercise program for 30 minutes to 1. 5 hours, at one to three miles per hour over three to five days per week. If you want to progress your bicycling, choose the moderate pace and longer duration within a shorter period. But don’t increase you’re cycling speed too much as accidents may happen at any time.

    Benefits of bicycling exercise
    • Cardiovascular endurance
    • Reduce bodyweight
    • Increase the strength of your leg muscles
    • Psychological relaxation
    4. Squats exercise

    You can reduce your flabbiness of the thigh area and strengthen your thigh and leg muscles by doing squats. Squats will make your hip muscles more fleshy, toned, and less excess fat. Squats don’t need any equipment, so you can perform the exercise anywhere, anytime as you wish.

    The Correct way of doing your squat

    Firstly, stand straight by keeping your feet more comprehensive as your shoulder level.

    Secondly, when attempting to lower your body, don’t hollow your back and keep your neck with your spinal plane.

    Finally, lower your body into a squat position by inhaling and back to a straight place by exhaling your breath.

    Types of squats

    Variant of Squats    
    Box squatSumo squatSquat jumpSquat thrustSplit squat
    Bulgarian split squatCossack squatSingle-leg squatPistol squatGoblet squat
    Back squatFront squatLandmine squatOverhead squat
    Tips while doing squats
    • Don’t lock your knee while standing position
    • Keep your arms straight assume that you are holding a bar
    • Your ankle must keep a slightly outward direction
    • Don’t cross your knee over toe while lowering your body
    • Practice squatting in front of a mirror or recording your performance through mobile and watch it.
    Intensity of squats

    You can start with 50 squats into three sets per day over 3 to 5 days in a week for a beginner. Progress your squats initially by increasing your 30 reps then set of repetitions.

    Health benefits for doing squatting exercise
    • It improves your lower body strength and power
    • Squats prevent your fall downtrends from an uneven surface
    • It stabilizes your ankle and foot to walk and run fast.
    • It provides your flexibility of hip, leg, and ankle muscles.
    5. Push-ups exercise

    Conventional Push-up exercise is an excellent choice of physical workout. It doesn’t matter that you are doing physical exercises in the outdoor or indoor facility such as Gym. Push-up exercise must exercise that your trainer will include your health activities. Push up can perform in prone lying, side-lying, half-sitting positions, and many more suitable ways according to your fitness goals.

    How to perform basic traditional way of push-ups
    1. Place your leg slightly apart and keep your hand on the floor just below your shoulder level
    2. Keep your head slightly bend and lower your body to the ground with the same level of your whole body and neck.
    3. Tighten your leg, belly and inhale air while falling to the floor and exhale by bringing back to starting position.

    Conventional push-ups are beneficial to develop upper body strength. Your arm muscles like triceps, Chest muscles as pectoralis, and shoulders muscles like deltoid become strong and flexible. If you properly do the push-ups, the core muscles and back muscles remain fit to prevent any injury. When you decide to bodybuilding program, push up are your core form of exercises for the lower back and core region of your body.

    Health benefits of push ups
    • Your upper body become strong and toned by push-ups
    • Properly doing push up, your triceps, biceps, chest, and shoulder muscles will be stretch and more intense than before.
    • Your belly muscles will lose excess fat and become trim in size shape.
    Frequency of doing push ups

    Up to 300 push-ups are supposed to count maximum for advanced-level fitness professionals. Usually, five repetitions for three sets is the primary stage of push-up frequency. Gradually you can make it 50 to 100 per session would be standard protocol to build up upper body trim and robust shape. Keep increasing your number of push-ups that will transform your body rapidly in quick forms of your body portion.


    There are so many outdoor fitness exercises to build up your body strong and physically fit. We emphasize a general fitness program in the outdoor area, Such could be outdoor fitness park which can leverage your mental freshness and reduce your boredom of doing workouts at four bounded walls. Always read thoroughly of these exercises and start exercise gradually to avoid unwanted injury.

    Melissa Clark
    Melissa Clark is an American writer, book author & CEO of Gosokal & Healthuan. She is the author of over 40 books and has received multiple awards from the James Beard Foundation and IACP for her work.


    Please enter your comment!
    Please enter your name here