Given the covid-19 situation, many people are in the best shape that they have ever been either because they are exercising more due to not being able to go to work, or they are making the most of the time they have outside and therefore exercising more. While exercising outside is great you might be limited by your options and most people will only use outside space for walking, jogging or running.
Of course, there is much more to exercise than running through a park or jogging the streets. For most people walking and running is enough but there are some extra things that you can do to extend your fitness beyond this.
These include:
- Free weights
- Rowing
- Body weight exercises
Free weights are a tried-and-tested method of toning the body and gaining strength while rowing, just like swimming, uses almost every muscle group and routinely repeating specific exercises can help with both body definition and cardiovascular health.
Free weights
Weightlifting is known all over the world as one of the best exercises that one can perform and you don’t need to be built like Arnold Schwarzenegger in order to benefit from this activity. You can start at any level and there are various weights for different builds and strengths since everybody is different.
While weights are excellent for building core strength, most people, especially at the beginning level (see this step-by-step article) will use free weights for toning, for which they are excellent.
As well as heavy lifting you can use free weights in addition to walking and running and there are many options available. You can for example purchase weighted pads that can be strapped around your wrist and ankles in order to work your body a little more when out on a power walk or a jog.
Rowing
Rowing is an intensive exercise and just like swimming uses every muscle group in the body, so it can therefore be of great benefit to any exercise routine. However, rowing machines are large but not necessarily expensive and do require a good area of space in order to use them safely. And while they might seem like a professional piece of equipment, any good rowing machine comes with different settings that can be applied for any user level and just like a treadmill, gentle or strong exercises can be performed on them.
When using a rowing machine for the first time it is essential that you do not overdo it as you can injure yourself due to the intense workout that a rowing machine can apply to your muscles. The best thing to do would be to use a fan-based rowing machine as these can adjust to your user level and strength as you get used to the machine and the resistance of it. When beginning this activity it is recommended that you row for between five and 20 minutes each time depending on your personal ability.
Body weight exercises
If you are the type of person who regularly walks, runs or jogs then you probably also take on extra regular exercises such as stretching, push-ups and sit-ups however these may be foreign to you and you might be looking for some good exercises to accompany an extended outdoor session when you get home. There are many exercises that are great for fitness in general and help to tone your body following an extended run.
Some of these, as mentioned, include push-ups and sit-ups as well as stretching exercises, which can help tone the body and maintain flexibility. However, because of their popularity and how well-known they are, almost everybody thinks that they can do these exercises easily but this is not normally the case.
If you do not know how to do these exercises properly they can be dangerous just like any other. You should work out a routine for when you want to implement these exercises into your walk or jog (or see a personal trainer) and make sure that you are performing the correct exercises in the correct way for your level as there are many methods of performing these routines.
Outdoor swimming
Swimming in lakes, lochs, rivers and the sea is increasingly popular as a way to stay physically fit. It is also claimed to offer great benefits to mental health.
You are advised to go with another person for safety and ensure you have the right kit, such as a wetsuit, neoprene gloves and hat if you feel the cold and also a visibility float.
Because the water supports your body, it is a safe way to exercise to avoid injuries that can come from running. Many people say that cold water swimming helps with mental health issues such as depression and it is widely thought it is a great way to boost the immune system.
