Although the rate of overweight women has been getting closer to that of men, males are still fatter (relative to gender averages) and thus more susceptible to a host of diseases like cancer, heart disease and diabetes. Therefore, it is critical that men be as active as possible.
When the weather is beautiful, with pleasant temperatures, it can be difficult hitting the gym without feeling as though you were depriving yourself of being outdoors. No need to worry, for you can take a large portion of your workouts outdoors!
While strength training is necessary all year round, due to its multitude of benefits (including increased strength and elevated metabolism), most other forms of exercise can be replaced with outdoor activities. From tai-chi and yoga to aerobics, such activities can be performed outdoors. Remember, though, the more vigorous the activity, the greater the calorie burn. Also, keep in mind the core premise that the human body was designed to be in motion. So, get outside and start moving!
Exercise
Tai chi and yoga are generally performed in group settings. Not that you must be in a class to perform them, but they are easier to practice consistently when you are with a group, particularly one that is led by a trained instructor. In such cases, classes can be conducted in a park or plaza. Throughout New York City, groups of people can be seen practicing these forms of exercise outdoors. Try starting your own group. These are excellent forms of exercise in terms of relaxation and flexibility. However, if you’re looking for a greater calorie-burn, participate in sports.
Competitive Sports
Competing with your buddies or having a pick-up game with athletic counterparts at a park or schoolyard is a great way to work up a sweat while keeping your reflexes and eye-hand coordination challenged. Some superb choices include basketball, volleyball and soccer.
If playing team sports doesn’t interest you, there are a number of other choices that require only one other player such as handball, Frisbee, tennis or a game of catch with a football or baseball. With Frisbee and ball-catching, make it more challenging by avoiding throwing directly to each other.
If finding a partner is difficult, then consider activities that can be performed solo. Some examples include bicycling, jogging or power walking, swimming and inline skating. To motivate yourself to maintain a reasonable amount of intensity, exercise with the use of a pedometer (or speedometer for bicycling) and a heart rate monitor.
Metabolic Cost
The first factor to consider when choosing any outdoor activity is what’s most enjoyable to you. If a variety of activities are of equal interest, then try choosing the ones that burn more calories. Below is a sampling of calories burned every 10 minutes for several activities; the three separate body weight categories illustrate that the heavier a person is, the more calories will be burned for a given activity.
Conclusion
After scheduling your weight training workouts at the gym, take the rest of your workout outdoors, and have fun being fit!
How Many Calories Burned?
Activity 123 Pounds 150 Pounds 183 Pounds
Basketball—competition/practice 83/77 101/94 123/115
Bicycling—leisure, 5.5 mph/
leisure, 9.4 mph/racing, fast 36/56/95 44/68/115 53/83/140
Frisbee 55 68 82
Handball 81 98 120
Inline Skating—leisure 65 80 97
Running (flat surface)—11 min per mile/
9 min per mile/7 min per mile/
5 min per mile 76/108/133/162 92/131/156/197 113/160/185/240
Soccer 77 93 114
Tennis—competition/recreational 82/61 99/74 119/90
Volleyball—competition/recreational 82/28 100/34 123/43
Walking, leisure (outdoors)—
asphalt road/fields & hillsides 45/46 54/56 66/68
Yoga 35 42 51
(Adapted from Exercise Physiology, 4th edition; McArdle, Katch, and Katch/Calories burned are per 10 minutes of activity)
