Outdoor workouts for summertime

Healthy Now

By Greg Rothman, M.S. P.T.

I just got back from an early morning run on the gorgeous beach at Fire Island. As I ran, I passed a handful of other runners who, I’m guessing, were having a similar experience as me. During the summer months, it can be so enjoyable to get out of the gym and take our fitness programs outdoors, participating in any of the number of healthy, fun activities that the season allows.

In my last five columns, I laid out a “get in shape for summer” fitness program and answered questions you submitted. Once you finish the program, your body will be stronger and leaner, and your energy level will be consistent throughout the day. In this column, I’ll suggest what you can do to stay fit and enjoy the weather by taking our exercise program outdoors.

If burning fat is your goal, one of the most effective things you can do is to get in a short cardio workout first thing in the morning, before you’ve had breakfast. Before you head outside, make sure that you’ve had about two, eight-ounce glasses of water so that your body can burn fat optimally. If you don’t, your body will break down muscle tissue to get the water it needs for cellular hydration during your workout. You want your body burning fat, I’m guessing, not muscle, so this really is a crucial point.

So, what type of cardio is best? You can go out for a run, ride your bike, strap on your rollerblades—it really doesn’t matter which option you choose, as long as you pay attention to your heart rate. Interval training is the most effective type of cardio for fat-burning, so being aware of your heart rate and working within your ‘target heart zone’ (THZ) will give you the greatest effect in the least amount of time. As I’ve discussed in previous columns, you want to exercise as hard as you can for a minute or two, followed by a minute or two in which you let your heart rate slow down and your body recover. This corresponds to an interval in the top-range of your THZ and an interval in the low-range of your THZ.

To calculate your THZ, just subtract your age from 220 and multiply the resultant number by 0.85 for the top-range and 0.65 for the low-range. When exercising, you can determine your heart rate by taking you pulse at the wrist for 10 seconds and multiplying by six. Or, better, buy a heart-rate monitor at any sporting goods store. This will give you your heart rate without having to slow down and take your pulse.

It is possible to do interval training without knowing your heart rate as well, though it’s not as accurate. Simply use the ‘talk test’; that is, you are in the top-range of your THZ when you could carry on a conversation with a person next to you if you had to, but it would be uncomfortable to do so; you are in the low-range of your THZ when you can comfortably carry on the same conversation. For most people, this method will give you a fairly good approximation to the top and low end of your THZ.

Okay, so you can get in effective cardio workouts by using interval training for any activity you enjoy outdoors. In addition to running, biking or rollerblading, swimming is a great option if you have access to a pool, ocean or lake. For individuals who are not yet fit enough for these activities, walking briskly may be a good choice.

For outdoor strength-training, there are plenty of options. Keep in mind that outdoor training will not help you build muscle as well as gym workouts with heavier weights. So, outdoor training should be done during a phase of your training where fat loss and/or endurance is your goal, and where you can incorporate many types of circuit-training programs. (Circuit-training is any strength-based activity in which you perform several exercises in a row without resting in between.)

In outdoor circuit-training programs, you can leverage your body weight by doing exercises like body-weight squats, lunges and push-ups. Resistance can be added by using elastic bands, elastic tubing or medicine balls. There are a number of outdoor “boot camps” that operate in NYC (and in most metropolitan areas), where you can find an organized circuit-training program. For a list of ‘boot camps’ in the NYC area or for a links to outdoor circuit-training programs that you can do on your own, email me at empowerfitness1@aol.com.

These summer months are a perfect time to get out of the gym and enjoy workouts outdoors. Remember that any successful fitness program will incorporate strength training and cardio, as well as concern for the proper supportive nutrition. For a primer on these three parts that work synergistically to give you the results you are seeking, read my past columns at www.chelseanow.com (Issues 21, 22 and 23).

Next week, I’ll talk about healthier food choices over the summer months, and will include links to great, guilt-free summer recipes that you are sure to enjoy. Please continue to send me your most pressing fitness and nutrition questions, which I’ll answer in my column later this month.

Greg Rothman, M.S. P.T., is the owner of emPower Fitness Studios (emPowerFitnessNYC.com). He received his masters degree in physical therapy from Columbia University and has 15 years’ experience in the rehabilitation and fitness fields, most recently as the personal training manager and top-level trainer for Equinox Fitness Clubs in New York City. SEND YOUR QUESTIONS about nutrition, fitness and sports injuries/rehabilitation to Greg at emPowerFitness@aol.com.