GymBug

I've caught it. Fortunately, it's not treatable.

Archive for the tag “outdoors”

Getting oot’n’aboot

Hi there!

For non Scottish readers “oo’n’aboot” translates to ” out and about”. It’s highly stereotypical and I love the phrase, I have no idea why. Anyway, now that I’m home I do not have access to a gym, which is really, really, really nice. I get to spend my cardio days outside in the gorgeous (haha) Scottish weather.

I love getting out and going for a good run outdoors. My first run since returning was great and it didn’t feel like a workout. I ran at an average pace of 5.33 minutes per km, which was faster than I usually run and I really enjoyed being outdoors rather than looking at my reflection in the gym window on the treadmill. Not getting sweat in my eyes was also an added bonus.

Running outdoors is not only more aesthetically pleasing, it also has additional heath benefits that you can’t get from a gym. Outdoor running means you’re exposed to a variety of different terrains. This adds to the development of muscles in your legs and gets them nice and strong!
Anyone who has run outdoors will also have probably, at least once, faced wind. Running against the wind requires more energy which requires more calories! You won’t get that kind of natural resistance in a gym.
You get fresh air! The gym can become a hot box and the air becomes thick and warm, but outdoors your lungs, body and mind can rejuvenate and benefit from getting decent fresh air.
I also find that running outdoors leaves me feeling more refreshed. I can come in from a run outside feeling more energised. I attribute this mainly to the fact that I’m not drowning in my own sweat and I smell of outside.

If you can’t run, I still recommend trying to get outside as much as possible. There’s so much to do! Go for a walk, a hike, a cycle, even sit outside and enjoy the fresh air. A well-balanced, healthy lifestyle is not achieved by powering it out in a gym. You need nature to help keep your lungs and mind fresh!

If you do decide to go outside for a run and don’t want a monotonous run, try mix it up a bit. You can sprint for 1-minute and jog for 1-minute (or any length of time). I like finding a hill and doing hill runs too. There’s a long hill next to my house and I find a good, challenging run is to run one full length at a moderate pace, walk down, sprint half the hill, walk to the bottom and repeat for a maximum of 5 times. I don’t plan on going beyond 5 repetitions of this because it will most likely end in injury. Instead I focus on improving my speed and recovery.

So get out there and enjoy the fresh air!

Gym Bug

http://www.buzzle.com/articles/treadmill-vs-running-outside.html

http://healthontrack.info/outdoor-running-benefits/

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Lower Intensity Interval Training

Hi there!

I found another variation to an extremely dull treadmill session! It’s slightly lower in intensity than my 1-minute off, 1-minute on one which is good if you’re wanting to a good workout but for whatever (legit) reason can’t quite manage it. Don’t let the title fool you, this will still get your heart rate up and you nice and sweaty (if you’re inside, although an outdoor treadmill seems a bit dodgy). Lower intensity should not mean easy, it should be slightly easier than you high intensity.

It’s really straightforward and you can alternate it really easily into different workout lengths.

First thing is first warm up for 5-minutes; best to start at a brisk walk and build up to your recovery pace (run at recovery for at least 1-minute and 30 seconds).

Now the fun begins.
2- minutes at a medium-intensity incline (I use 6%)
1- minute recovery pace
2-minutes at a fast run (I use 14.5 km per hour)
1-minute recovery pace
Repeat for desired length of time.
Cool down (5-minutes)

There you have it! It’s lighter but still incorporates a bit of interval training. This is good for beginners, a slightly more relaxed workout or to try improve endurance or build up your speed (maybe you’ve got a race coming up?)
If you’re looking to improve speed then best do repeated sessions of 2-minutes at a fast run instead!

Have a great day, we are half way through the week! You’ve got this.

Gym Bug

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