1 / 1
1 zdjęcie
474
Jak przeprowadzić trening na świeżym powietrzu w parku?
Trening Siłowy
Siła
Na-otwartym-poziomie
Bieganie
Isabella Taylor
Autor
2026-03-18
Data
4 min. czytania
article.read_time
6
Rozdziały
Zamiast biegać na zewnątrz i szybko wracać do domu, aby wykonać ćwiczenia siłowe, pozostań na świeżym powietrzu i przeprowadź kompletny trening w parku!
Outdoor workout project
Outdoor physical activities can enhance lung efficiency and positively impact the blood circulation of the whole body. If you aim to shed some weight, start with running or moderate jogging. It should last no less than twenty minutes. Then proceed to muscle-strengthening exercises. If building muscle mass is your training goal, switch the order: first complete the strength-training section, then move on to cardio. Outdoor workouts offer a wide range of opportunities, as they allow for both interval and full cardio sessions, as discussed below.
Interrupted workout sessions outdoors
Interrupted workouts provide a quick method for reducing fat tissue and increasing muscle mass. They rely on a variable pace of exercise execution. A novice can start by alternating 120 seconds of running with 120 seconds of walking. This is not limited to jogging only. Interrupted workouts can consist of 120 seconds of muscle-strengthening exercises, such as squats or push-ups, and transitioning to a 2-minute high-intensity run. Interrupted workouts are characterized by high intensity. Just 12 minutes allow for burning a significant amount of calories. They should not exceed 40 minutes.
Open-air cardiovascular training
Cardiovascular exercise, also known as oxygen training, is particularly effective when performed outdoors. The ideal location for this type of training is a park that provides ample open space and fresh air. This makes it the easiest way to shed excess weight, improve lung capacity, and strengthen the heart muscle. Cardiovascular training in the park is not limited to just jogging; marching can also be performed, which allows for the burning of the same number of calories or even more than running (not everyone can run the same distance as they can walk quickly). Additionally, a jump rope is also an excellent solution for outdoor cardiovascular training.
Utilizing a bench for strength exercises
Outdoor fitness training is gaining global recognition. It involves performing exercises outdoors using public items. Exercise on your legs and buttocks: in the starting position stand with your back to the bench. Raise your left shoe tip to the seat. Bend your right leg at a 90-degree angle. Your left knee nearly touches the ground. Lift yourself, trying to straighten both legs (you'll be in a wide stance). Then return to the previous position near the bottom. After performing at least 10 repetitions, switch sides. This exercise strongly engages your quadriceps. The bench is also an excellent way to work on your abdominal muscles. Leaning on it, the body should be in a straight line, hands on the ground, shoe tips on the seat. Lift your left leg from the bench, move the knee toward the right side of the chest, performing a twist of the abdominal muscles. Return to the starting position and repeat the exercise on the right leg. After completing this exercise, you may proceed to training your chest muscles and perform a modification of the pull.
Return to the roots: tree-based exercises
Proponents of holistic bodywork assert that interaction with a tree permits the absorption of its invigorating energy. They recommend engaging with chestnuts, oaks, and lindens, while avoiding willows and yews. Regardless of one's belief in this theory, it is worth attempting exercises utilizing a tree. They aid in maintaining a healthy spine. Exercise one: position yourself back to the tree.
Essential conclusion: stretching
Regardless of the chosen form of outdoor activity, the training should conclude with a well-planned and executed stretching routine. This can be achieved using grass, a bench, or trees. After jogging, particular attention should be paid to the tight muscles of the glutes, thighs, and calves. Exercise for these body parts: stand facing the bench, support the right foot on the seat and extend the left leg far back, bend the right leg maximally and pull the left foot toward the ground, thus stretching most of the leg muscles. Repeat the training on the other side. To stretch the torso, use the tree, stand with the right side to the trunk, support the hands on the tree and stretch the side, additionally lift the right leg up and turn the stretching. Repeat the training on the other side.
