Outdoor training

By Simone Forte

Outdoor training is the new frontier of fitness, more and more customers are asking me to train at the park near my home rather than on the beach or in the mountains.

Most of the time we do training in "circuit training", that is we create different stations or rather exercises stations and the classic "series" ends at the end of the stations.

In this article I will explain how to train in the park behind your house or in any outdoor location.

Let's start by specifying the results that can be achieved with this type of training:

from the psychological point of view we have an improvement on the motivation and on the discharge of the accumulated stress in the office.
from the respiratory point of view, of course, we have at our disposal for our lungs pure air and not rarefied and conditioned air, classic of super crowded gyms in rush hour.
from the point of view of the aesthetic results we have a decrease in the percentage of fat mass and a general toning of the skeletal muscle, in some cases we also have a muscular hypertrophy but it depends on the intensity of the exercises performed.

Simply put, total body circuit training helps us improve our functional strength performance, helping us lose fat, tone up muscle and stay in shape.

Now we begin to understand how to prepare our total body training circuit, we need:

a space of about 15 square meters.
A flat surface.
The force of gravity (unless you practice in space that you don't miss for sure).

Now we plan to draw an imaginary circle on our flat surface and mark each station (or location) on the diameter of this circle with a bottle or a stone or whatever points you to the location of the location.

At this point all that remains is to decide how many stations to prepare and which exercises to perform for each post

tion, everything is decided taking into account the athletic training we have; try not to overdo it and if you are not very prepared, ask a professional (I am at your complete disposal, do not hesitate to write or call me).

Now I'll give you an example of a simple 3-station circuit to let you know how to organize yourself, but you can unleash your imagination and insert any free-weight exercise with or without the use of weights into our circle.

In the first station we do bending of the arms, in the second station we put the squat jump and in the last station relaxed abdominals.

The squat jump means to bend the legs until the quadriceps are parallel to the floor and from this position jump up to then return to the starting position, the push-ups are the classic "push-ups" even if indicating bending the bending is wrong because in biomechanics bending means flexing one limb over another. The abdominals, on the other hand, can be made by pulling the shoulders up from the floor about 5 centimeters and contracting the abdomen.

Let us start by doing 15 repetitions for each exercise continuously, then stop at the last station, rest 1 minute and then start again 5 times.

I hope I have been as clear as possible and have not used technical terms to allow anyone to train in this way outdoors, I just have to wish you a good workout and I recommend doing things judiciously without improvising super men or super women.