Here are three common pieces of outdoor gym equipment you might find in your park along with a full workout plan to try out
19th March 2020
Fresh air and fitness have always been a winning combination. The air we breathe cleanses the lungs, boosts the immune system, sharpens the mind and makes you happy. Exercising outdoors has become increasingly popular because it is free, lowers the blood pressure, improves energy levels and reduces stress. This is exactly why more and more local parks are installing outdoor gyms to help everyone in the community get active.
Each park will have a selection of gym equipment and the variety is ultimately selected by the local council or group that paid for it, so no two gyms look the same. Here are three common pieces of equipment you might find and a full workout concept to try out based on ‘Legs and Lungs’.
This is a killer warm up on legs day! Breathe in loads of fresh air as you are working out and strengthen your legs and your lungs at the same time. This exercise is great for the quads, the hip abductors and the glutes.
Time: 1-2 minutes
Equipment: Seated Leg Press
Good for: Legs
Instructions:
Take the handles provided in front and grip onto them, bring your feet up onto the platforms, position your back nicely into the backrest and from there, using your bodyweight as resistance, push away taking the legs out and then controlling it on the way back in, working both ways, in and out.
Another option is to isolate the calf muscles and work them on their own, to do that bring your feet down on the platform, dip the heels away then roll up onto the balls of the feet, heels down and then roll onto the balls of your feet
Recommendations: Beginners- 10 presses, Intermediate- 15 presses, Advanced- 20 presses
This is a great piece of cardiovascular equipment to work your heart and lungs enhanced by you being out in the fresh air! The double air walker works the legs, the glutes and the hip flexors.
Time: 2-10 minutes
Equipment: Double Air Walker
Good for: Legs
Instructions:
Taking the handle at the front, place one foot on, followed by the other, and get the motion going. Pushing your legs forward and back, hit your comfortable pace and maintain that throughout. Think about your core, engage your stomach muscles, make sure you have a nice straight back and just hold a lovely solid position.
Recommendations: Beginners- 2 mins, Intermediate- 5 mins, Advanced- 10 mins
You will be using your glutes, quads and hamstrings with this piece of equipment. The quads when you push down on the pedals, the hamstrings when you bring the pedals back up and the glutes for the power. Add in your arms to improve balance and co-ordination and take in great big gulps of fresh air as oxygen is a fuel for your muscles.
Time: 2-6 minutes
Equipment: Arm and Pedal Bike
Good for: Legs (and arms too!)
Instructions:
Placing your feet on the pedals below and your hands up onto the handles, start by moving the arms forwards and the legs at the same time. You can stop the hands and go legs only, if you prefer, or you can go for a full body workout and use both. For comfort, position your back nicely into the backrest, look forwards, keep a nice straight back and just keep that momentum flowing.
Recommendations: Beginners- 2 mins, Intermediate- 4 mins, Advanced- 6 mins
Like outside gyms? Find a Fresh Air Fitness gym near you by visiting Fresh Air Fitness.
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