Even though summer is over and the outside temperatures have dropped, it absolutely doesn't mean you should stop exercising in nature. It still makes great sense to work out outside, especially if there's no strong wind and the occasional sun rays shine through. These days are absolutely perfect!
You should do sports in almost any weather for one key reason: it helps your body to toughen up and get accustomed to various outdoor conditions. This way, you will build stronger immunity and become more resilient to weather changes and common seasonal illnesses. It's a fantastic investment in your health!
Where to Exercise? The Possibilities are Endless!
- You can exercise at popular outdoor workout parks (Street Workout), which offer various elements for bodyweight training.
- Try a quick walk, run, or bike ride – even the cooler air will add a new dimension to your training.
- Simple stretching or yoga in the park under the trees in the morning sun can be a wonderful start to your day.
💪 Basic Exercises at the Outdoor Workout Park
Workout parks (often called Street Workout parks) offer a fantastic opportunity for bodyweight training (Calisthenics). The following basic exercises work the entire body and are ideal for beginners and advanced athletes alike.
- Pull-ups / Chin-ups (on the bar):
The number one exercise for the upper body. It primarily strengthens your back and biceps. Beginners are recommended to start with Australian Pull-ups (incline rows on a low bar) or with the assistance of a resistance band.
- Dips (on parallel bars):
An excellent exercise for triceps, shoulders, and chest. Use the parallel bars for this. Focus on keeping your core tight and your body straight to minimize stress on the shoulder joints.
- Squats:
The fundamental exercise for the lower body (legs and glutes). Perform them with a full range of motion and a straight back. Squats can be done anywhere on the ground.
- Push-ups:
They strengthen your chest, shoulders, and triceps while superbly firming up your core. If classic push-ups on the ground are too difficult, start with push-ups against a bench or a low wall.
- Hanging Leg Raises:
An effective exercise for strengthening your core and abdominal muscles. Hang from the bar and, while exhaling, lift your bent knees towards your chest. Avoid swinging and focus on controlling the movement.
- Lunges:
Another great exercise for the legs and glutes. It also helps improve stability and coordination. Alternately step forward or backward with long strides, allowing the knee of your back leg to move towards the ground.
- Plank:
Tighten your core with the Plank. Hold your body in a straight line (like a board), supported by your elbows and toes. Engage your abs and glutes and hold the position for as long as possible.
Just remember to dress appropriately. Layering clothes is key so you don't overheat but also don't get cold. Enjoy your autumn and spring workouts outdoors and do something great for your health and resilience!