The gym can get boring sometimes. You can keep things interesting by taking your workout outdoor when the weather’s nice. To help you burn calories, lose fat and build muscle, we’ve put together this list of great outdoor activities.
Before we get to our list, though, it’s important to stress proper sun protection. Whenever you plan on being outdoors for an extended period of time, make sure you apply a broad-spectrum SPF 30 sunblock as well as a lip balm – the sun can do a lot of damage if you’re not careful. With that said, here’s our list:
1. Tennis: Relatively easy to learn, tennis is a great way to get in a workout while having fun with up to 3 friends. You can try playing some actual matches or just hit the ball around if all else fails. Many parks have public courts available while others charge a minimal fee (around $3-5 per hour). Make sure you have the proper footwear – tennis shoes have extra support that regular running shoes don’t provide. Also, don’t let skin problems creep up on you. Read “How to Solve Sports-Related Skin Problems” for some skincare tips.
2. Pool: There are few things as refreshing as a dip in a pool. Whether you have one at your home, at the country club or at the local recreation center, a pool can help you get in shape fast. The water resistance helps make swimming an effective fat-burning workout – and it’s a great family activity too. Just remember to stay hydrated; because you’re in the water, you’re less likely to notice that you’re dehydrated. For advice on staying hydrated, read “9 Hydration Tips for Men.”
3. Running: If you’re tired of running on the treadmill, it’s time to take your workout outside. An early morning session before 8 a.m. – when the sun isn’t as strong — can help your improve your cardiovascular fitness and burn fat; you burn about 100 calories per mile. During the summer, you’ll find a number of 5K races (3.1 miles) you can sign up for as well as training runs for half-marathons and marathons later in the year. Aim for 20-30 minutes of running at 50%-80% of your maximum heart rate to improve cardiovascular health.
4. Kayaking: Whip your core into shape by going kayaking. Not only is kayaking fun, but it’s also scenic – a lot of parks offer kayaking lessons that can take you all over the area. Since you have to paddle, your entire upper body is involved so you’re getting quite the workout. Call your local park for rental information or visit your local sporting goods store for kayaks and other equipment. Kayaking can help tone your upper body if you follow a proper nutrition plan. Check out “Top 10 Power Foods for Men” for help on clean eating.
5. Basketball: The best thing about this sport is how little equipment is involved. All you need is a basketball and some friends to play a quick pickup game (or 3). With all the shooting, blocking and other movement involved, basketball is a great exercise for your whole body. Check out local basketball courts or set up a hoop at your house.
6. Frisbee: Get in touch with your inner child by tossing a Frisbee around. The beach is the ultimate place for indulging in this childhood activity. At the beach, you can also go for a run or play volleyball, but nothing compares to that nostalgic feeling of running after a flying disc. Chances are you have one buried in your closet. If not, visit your local sporting goods store to snatch one up for a couple bucks.
7. Biking: Keep your car in the garage and take out your bike for some fresh air. In addition to being a high calorie-burning exercise, biking is a great way to get around town. Whenever possible, use your bike instead of your car; riding your bike to work is a popular way to fit exercise into a busy schedule. You can bike solo, with your partner, with your family or your friends – the important thing is to get moving.
To improve your performance in any of these activities, consider taking a pre-workout supplement and a post-workout supplement. These nutrition supplements for men can help boost your efforts and accelerate recovery for maximum results.