5 WAYS YOU CAN STILL TRAIN WHEN THE GYM IS CLOSED
In need of workout inspiration? Physiotherapist Annemarijn Glasbergen gives you the tips you need in order to get the most out of your training.
You can still get in a good workout when the gym is closed. No membership or equipment required! Here are 5 great ways to do so:
Power walking is a form of exercise where active upper body movement is added to the usual walking exercise. Power walking is a fast walking exercise practiced at a speed of 6 to 8 km/h with the back kept straight. Elbow joints are bent 90 degrees to actively swing back and forth during movement.
Energy consumption increases up to 55% in walking exercises with added arm movement in comparison to just walking without arm movement. Moreover, power walking has a greater energy consumption than running at a speed equal to or greater than 8 km/h. That means that power walking requires a relatively high amount of energy while being a low-intensity workout.
Body weight exercises
You can work out pretty much anywhere using bodyweight exercise moves. Short periods of intense exercise can be just as effective — sometimes even more so — than longer workouts that you do with moderate effort. In one of my previous articles, I gave you some challenging examples of body weight exercises, like the power bridge, plank, and superman. Other suggestions that pay attention to the legs as well are the squat and the lunge.
Here’s an example to try:
10 x squat – 10 x push-ups – 30 seconds jumping lunges – 30 seconds rest. Repeat 3 times
10 x power bridge – 10 x side lunge left + right – 30 seconds plank – 15 seconds rest. Repeat 3 times
10 x superman left + right – 10 x single deadlift – 30 seconds burpees – 30 seconds rest. Repeat 3 times
Running is incredibly popular and for many women, it is their main physical activity. No need for me to explain its popularity – if you have your sports shoes with you, you can do it almost everywhere. Nevertheless, take these tips into account:
Keep your core strong, head straight and extend your hips.
Keep your arms actively swinging forward with an arm angle between 30 and 90 degrees.
Scientific 7-minute workout
The 7-minute workout may sound like it’s too good to be true, but this high-intensity interval training can be extremely beneficial to your fitness goals. The 7-minute workout consists of twelve exercises, including jumping jacks, wall sits, push-ups, abdominal crunches, chair step-ups, squats, triceps dips on a chair, planks, high knees on-the-spot running, lunges, push-ups and rotations, and side planks. In fact, the entire workout consists of body weight exercises that only require a chair and a wall. Find your 7-minute workout easily on the web!
Don’t limit your outdoor workouts to cardio only! You can fit in a fun and effective strength routine using only a park bench while you breathe in some fresh air. There are plenty of exercises for you to perform, for instance: mountain climbers, push-ups, triceps dips, bicycle crunches, and why not challenge yourself to perform some explosive sprints in between?
Enjoy the spring and keep up the good work!
Make your training count! Support your muscle recovery with a FITSHE After Workout Shake!