Summer is here in full swing, and with the warmer weather and blue skies, people love to take their workouts outside. The major question that arises, can we burn more calories outdoors? The answer to that question is, yes. In this article, we shall dive into what and how is the best way to burn calories outdoors.
When you train in a gym compared to the outdoors there are significant differences that can affect your body and its progress, think Rocky IV. Just a quick refresher, the antagonist; Drago trained in a controlled setting a gym whereas the protagonist; Rocky trained in the harsh outdoor environment of winter Siberia. Rocky’s exercises to strengthen and build cardiovascular endurance were bodyweight exercises and simplistic levers and pulleys. In the health club the temperature is controlled, you are sheltered from weather, the terrain is flat and predictable, the flooring has cushioning and there is proper lighting. You can certainly achieve results from the controlled environment such as the gym but can you maximize caloric expenditure; no. When training outside you have to account for the multitude of variables, wind resistance, unstable surfaces, the sun and weather.
Wind Resistance is key factor that attributes to burning more calories when performing cardiovascular exercises such as running and cycling. Running into the wind the body has to work harder to maintain the same speed, stabilize and balance so you do not fall. All three require extra work compared to running on a treadmill. More work equals you are burning more calories.
Unstable surfaces are fantastic for cardiovascular and strength exercises. By utilizing an unstable surface you can significantly increase the difficulty of a workout. For example, when completing push-ups outside, complete a set of 10-15 with your body facing up hill and then 10-15 repetitions with your body facing downhill. By changing your position facing downhill, you are adding resistance to your exercise. Try completing walking lunges uphill and then downhill, your body will thank you!
The Sun is another variable that allows you to burn more calories outdoors. We are exercising outside it’s a clear summer day. It’s gorgeous and the sun is shining bright. While you are completing your workout, you notice you are sweating profusely. The workout has been consistent the last couple days. What has changed? The sun on a clear day can raise your core temperature, obviously increase the climate temperature and create added resistance to your cardiovascular and strength training workout.
Exercising outdoors will burn more calories compared to indoors. Wind resistance, unstable surfaces, the type of surface, and the sun all play a role in the potential difficulty. Since we are approaching summer, be sure to hydrate while training outside. Drinking plenty of water will increase performance, regulate body temperature and aide in burning more calories in the process.
Sample workout to perform outdoors: Pick a location that has a hill
Warm up: 5 minutes
20 jumping jacks
5 hill runs/jogs
20 Mountain Climbers
10 Body Squats
Circuit 1: 3 rounds
Pushups (body facing downhill): 10
Plank 1 arm row (body facing downhill): 10 on each side
Walking lunges: 10 uphill and 10 downhill
Squat Thrusters (flat surface): 10
Running in Place: 15 seconds
Circuit 2: 2-3 rounds
Hill Sprints: 4
Body squats: 15
Hollow holds: 30s
Sit ups: 10
Check out my Facebook and Instagram page for sample exercises!
Wyomissing Fitness and Training is an upscale gym established in Sept 2011 and located in the heart of Wyomissing. This full service and recently expanded fitness center offers 25,000 square foot space of free weights, cardio equipment, cross-training, power-lifting, selectorized weight machines, and a multitude and wide variety of fitness classes, along with a team of top-notch personal trainers. They are renowned for their ultra clean facility and encouraging and motivating staff. Stop in to check out their amazing space and stay tuned for the grand opening of their second location, Exeter Fitness and Training in the Boscov’s East Plaza this fall! My Gut Instinct is proud to call Wyomissing Fitness and Training our ongoing partner and avid supporter