The leaves change colors, temperatures drop and fitness enthusiasts itch their limbs and feel the freedom of nature. Fall brings a series of beautiful transitions, including the ability to return to the activities you avoided during the hot summer months.
If you've been waiting for the endless heat wave to pass in order to work up a sweat in the fresh air, now is the time to do it. We've asked four fitness experts to share some creative ways to get your fall workout program off the ground and get your movement in motion. Here are the seven workouts that they say will get you out there and make you feel fit in no time.
Join a local practice group
Friends and fitness go hand in hand when it comes to finding the motivation to do sports. If you like running, Pilates instructor and studio owner Jennie Gall tells SheKnows that joining a local group is a great option. Besides, you will meet some new people. "Many training groups for runners have slower groups for fast walkers," she adds.
If running is not your thing, fitness expert Patricia Friberg suggests joining an outdoor bootcamp class. "Autumn is the perfect time to do these programs as you get vitamin D, and while we go on vacation, you'll have a good routine," she tells SheKnows.
MORE: 11 Outdoor Date Ideas that get you and your partner off the couch
Take your workout to the pumpkin patch
Who says the pumpkin field is only for children? One of the autumn training sessions that Gall prefers most is the Pumpkin Patch. "We walk and jog around and use the pumpkins as weights." Tip: See if you can get a group of two to three people together. Approach the owner of the pumpkin patch and ask if you can use the area during a low-traffic period. When done, you can chase pumpkins and play in the corn maze.
Hit the track
Your local trail is the ideal place for an autumn workout. Search for footprints in a community center or at your local high school and complete this training, which is provided by fitness expert and triathlon trainer Dr. Ing. Rick Kattouf was developed:
- Run or jog one lap (400 meters).
- Do 10 reps of pushups, 10 reps of sit ups, 10 reps of jumping jacks.
This is a round. Kattouf tells SheKnows that you can play up to eight rounds depending on your fitness level.
Whether you are a seasoned runner or just starting out, this workout is adaptable to all fitness levels. "You can choose jogging or a jog-walk combination," says Kattouf. "This is an incredible workout as it supports both the cardiovascular system and the cardiovascular system (being) great power work for the lower body. "He suggests the following:
- Start by jogging or jogging for four minutes and 45 seconds.
- Stop and squat to perform body weight for 15 seconds.
This is a round. Perform up to six rounds (depending on your fitness level).
Bicycle & Barre
For a bike ride and a small prey building outdoors is a great way to kick start your fall workouts. Gall says she and a friend use their bikes much like a ballet bar for fun barre training. "We drive the bikes into a park, then we park the bicycles and use them as a stability bar for pliés, squats and lunges," she explains.
MORE: 14 exercises to strengthen the thighs
Kattouf says the walk-strength circuit is a great workout that you can do on your local running track.
- Start with a lap (400 meters).
- Do 10 repetitions of jump squats, 10 repetitions of leg or frontal failure, 10 reps of leg extension, 30 seconds of plank support (on forearms and elbows), 30 seconds of plank support (hands on the floor, outstretched arms).
This is a round. Perform up to eight rounds (depending on your fitness level). For more intensity, hold a medicine ball during jump squats and lunges.
Tone & tone while you wait
Train as you watch football training, during your lunch break, or just in the park for a crisp autumn trip with these five moves shared by fitness trainer and RSP Nutrition athlete Danyele Wilson with SheKnows.
This full-body HIIT training increases your heart rate and strengthens your muscles. Plus, Wilson says it's great because it can be done anytime, anywhere, any time of the year and even better for fall when it's not that hot.
Finish as many repetitions as possible in 45 seconds and then rest for 15 seconds before moving on to the next exercise. After completing all five moves in the circuit, rest for two minutes and repeat the circuit three to five times.
Here are some specific exercises from Wilson (click here for descriptions and pictures of the exercises):
- Plyo pushups
- Fast feet
- speed skaters
If you do not find what you are looking for in one of these workouts, there are always the trails. If all else fails, lace up your shoes and go to your local starting point. Running, running or just exploring nature is a great way to escape the stress of the day and get some exercise!
Originally posted on She knows.
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