Many people benefit from cycling as their primary method to get outdoor fit. Cycling, together with running, swimming, and hiking are considered as an aerobic activity. This enables your heart to pump sufficient amount of blood to deliver a huge amount of oxygen into other body system without the build-up of lactic acid. Generally, cycling is renowned around the world as an excellent get outdoor fit activity for those people who have issues in their knees. Excellent athletes on the other hand also train hard in order to get a podium finish in their races. Overall, whatever reason why you get into cycling, it is important to follow a correct cycling workout in order to get the most positive result with the least possibility of getting injured and burnt-out.

Get outdoor fit through three basic cycling workouts

The key secret to improving in cycling is not just riding your bike every day. Riding your bike almost every day at three to four hours without any cycling program to follow is paramount to running without any speed workouts. To improve in cycling and get outdoor fit, every workout must comprise of good quality trainings. Good quality trainings will include going above your aerobic level for a short period and resting back an aerobic level to recover. Alternating this kind of training will significantly increase your lactate threshold and at the same time give your muscle rooms to grow. One example of cycling workout that will surely promote a good aerobic and anaerobic fitness level is intervals. This simply means hammering on the bike for at least a minute at lactate or anaerobic level then resting for two minutes. Doing interval training all throughout the entire hours of bike ride will help improve your cycling skills. Tempo training will compose of longer hours of cycling at race speed. To do this, calculate your highest attainable speed on a sprint then decrease it to five kilometers per hour or as tolerable.

Tempo trainings allow you to maintain a specific speed just above the aerobic level at a single period. Let us say, warm-up for ten to twenty minutes and do a tempo ride for an hour without stopping. This kind of bike training prepares your body to a race-like scenario. To improve strength, riding uphills will help a lot. In this section, high cadence and speed is not focused but leg strength is. Find a hilly route and take that route at least once a week. Lastly, long rides help develop endurance. Do this during the weekends when there are less traffic and consume six hours of continuous training without any stop. Make sure to bring enough fluids and nutrition to keep you hydrated and fueled on the ride.

Get outdoor fit benefits from cycling

Aside from its health benefit, cycling is also a fun way to get outdoor fit, you get to meet new people and share the same passion for cycling and fitness.

In hiking fitness, the knowledge of layering different types of clothing will help maintain an ideal body temperature. Hiking during the winter season will demand proper clothes layering. Knowing what kind of clothes to wear will help ease the discomfort when hiking and maintain a fun atmosphere all throughout the entire hiking event.

Different clothing layers for hiking fitness

Apparently, three types of clothing that must be worn over during extreme conditions. This will give the wearer the flexibility of altering and adjusting his or her body temperature just by removing or adding a layer of clothing. The first layer of clothing to be worn is something that will keep moisture and sweat away. Basically, cotton, synthetic nylon and polyester materials are used as the base layer. This kind of layer will keep the body warm even if the clothing is wet. An example of this are running apparels because they keep the body ventilated yet wick moisture at all times.

The second layer will comprise of clothing that will keep the body warm. This kind of clothing is often referred as insulating apparel that retains the heat from the body and prevents it from getting away. The second layer will most likely by thicker in order for heat to be retained. Depending on the temperature, the second layer can be worn without or over the first base layer. The last layer is often referred to as the shell.

Its purpose is to shield the body from wind, ultraviolet rays, snow, and water. The last layer serves as a protection against the weather and it keeps the first two layers intact. This type of layering is often made from a waterproof shell that prevents water from coming in but it is well ventilated to allow water from the first two layers to evaporate. This method of regulating temperature through adding or removing layers of clothing is very important for mountaineers who are climbing summits. This outer layer is the best protection against all environmental hazards because it is thick and keeps water and wind from penetrating into the first two layers. Furthermore, this decreases the number of clothes they need to wear because the three layers can be used repeatedly. Overall, the main reason for this clothing layers are more on temperature regulation and protection. Buying a good quality layering apparel will make a difference in every hiking fitness activity.

Choosing hiking fitness clothing layer

A wicking base-layer will is an ideal type of feature you need. Choose a material that is porous is essential because it has the capability of keeping moisture away from the body. Variations of base layers will come on short and long sleeves depending on the individual’s needs. In choosing an insulating layer, choose a thicker layering. Most of the time, the insulating layer will be a jacket or fleece. It can either be water resistant and breathable but the most common characteristic of insulating layer is it is bulky. The last layer can be anything as long as it is waterproof and windproof. Different brands are available that offers complete layering apparels for hiking fitness.

Traditional outdoor fitness activities will only need a pair of shoes, shorts, and upper clothing in order to do a particular activity. During those times, people do not really rely on expensive watches in order to benefit from outdoor fitness. The era of simply going out the house and sweat out has dramatically changed during the 21st century. Today, people can no longer run ten kilometers without their GPS watch or can never ride a bike without a high-tech computer on their handlebars. Truly, these gadgets have changed how people perform in different outdoor fitness activity. Nevertheless, do these gadgets really work or is it just a pain in the wallet? A couple of reviews below will tell if these gadgets really helped a lot when it comes to getting an optimum level of fitness.

Gadgets for various outdoor fitness activities

Each type of activity has a specific gadget that will provide them with information relating to the activity. A few examples are heart rate monitors, pace calculator, altimeter, altitude, speed, and cadence sensors, traditional watch display and tide indicator. Generally, athletes that exercise at an aerobic level will benefit from heart rate monitors and GPS systems because this will tell them a real time image on the status of their body with just a push of a button. Mountain climbers who traverse on mountain ranges will benefit from a GPS tracking device, which will show them their exact location together with other information such as altitude, elevation, position, and temperature. Cyclist on the other hand will use a speed and cadence sensor, which helps them track their progress and fitness level.

Basically, the information we see on these gadgets will give us a clearer view on the things that we used to overlook in the past. Although the number may seem very overwhelming, knowing to understand and read the numbers will give you a clear picture on how your body is responding to the activity. It also gives you an idea on how to improve your performance by knowing which part of your training needs more attention. Studies show that modern sport gadgets as significantly helped modern athletes in improving their performance. The studies are based on comparing athletes on the past, which uses traditional methods of training and modern athletes who knows a lot from their body. It shows that athletes have dramatically increased their performance just by knowing the condition of their body before, during, and after each workout session.

Choosing a good outdoor fitness gadget

There are different brands of sports gadgets such as Polar, Garmin, Times and Soleus. Each brand produces a state of the art watch that will aid in training. Choosing the best gadget will most likely lead you to the most expensive ones. But, choosing the best gadget for your needs will be easier. If you are a runner or cyclist, a GPS watch that has everything on it will help you in your trainings. Mountain climbers and hikers will needs a tracking device that will serve as their map on the trails. As soon as you get to use a special gadget for your needs, use it during outdoor fitness activity and track your performance to help improve yourself.

Many individuals are getting into fitness outdoors to gain some health benefits from exercising and increasing the daily activity. Majority of individuals who starts to play a particular sport will spend at least thirty minutes up to an hour of continuous activity. Nevertheless, a lot experience some side effects such as fatigue, hypoglycemia and muscle aches due to long periods of activity. The question remains on what is the ideal number of minutes does an individual will need in order to meet the optimum health benefits of fitness outdoors. In here, we will review all the basic points to consider in knowing the correct number of hours that an individual can safely perform a particular sports or outdoor activity in a day.

Determining the ideal duration of engaging in fitness outdoors

Each individual is completely different from each other with regards to fitness level, tolerance to fatigue, metabolic rate, endurance and stamina. An active person will endure more hours of intense workout compared to an ordinary person who have not established a baseline fitness level. A standard rule that applies to anyone who wants to be active is to gradually start any outdoor fitness activity. This slowly subjects your body to the physical demands of the sport without risking any injuries. As a start, twenty minutes of easy and relax activity will promote efficient blood flow and prepares the body for the activity. In running for instance, beginners are instructed to walk and jog alternatively until their body is able to sustain continuous running. It is recommended to start running for at least twenty to thirty minutes at an easy pace during the first and second week. Increase the mileage and time as long as the body can handle the stress. Therefore, here is some basic time duration recommended to individuals according to their fitness level.

1. Sedentary individuals with no background of any type of sport will benefit from fifteen to twenty minutes per day at a tolerable intensity.

2. Intermediate individuals that are partially active will benefit from twenty to thirty minutes of fitness outdoors with varying intensity level. Increasing the intensity for a short period will enhance cardiovascular strength.

3. Active individual that exercises for at least three to four times a week can handle thirty minutes up to an hour of exercise. Nevertheless, it is important to consider eating carbohydrate rich food for activities that last up to an hour or more.

4. Athletes and elite individuals have higher endurance and stamina because they have engaged in fitness outdoors for almost every day with only one day off. These individual can last from an hour or more of continuous outdoor activity and benefit much from varying the intensity level and exercise program in a given day.

Overall, it is still essential to have your personal physician check you for underlying heart disease, which can hinder you to achieve your ideal fitness level. Take extra precautions when engaging in different activities in fitness outdoors and always listen to your body.

The Ironman triathlon is considered to be as the most physically demanding outdoor fitness activity. Ever since it started forty years ago in Kailua Hawaii, more and more triathletes wanted to put the name Ironman in their biodata. Ironman triathlon is composed of a 3.8-kilometer swim, followed by a 180-kilometer bike ride and summing it up with a marathon that is 42.2 kilometers of running. Do these without any preparation will literally make your mind and body fall apart. Ironman aspirants will need to undergo a series of high intensity and pain staking trainings in order to handle such exhaustion during race day.

Outdoor fitness to win that Ironman competition!

However, the least you can expect in an ironman participant are those who you cannot imagine doing those three disciplines all in a row. Basically, everyone who joins this race will need to train for at least six months after a series of short distance races within a span of five years. Not all are given the chance to qualify for an Ironman event. The organizers are very careful picking their participants. They see to it that each athlete that they pick is at their peak outdoor fitness level. Failing to see those will cause problem on race day. So how does an individual athlete train for an Ironman event? Here is a complete discussion on how a normal day for a triathlete goes.

Achieving the highest level of outdoor fitness

The main key to surviving a triathlon is not knowing how to ride a bike or swim 3.8 kilometers. The most important aspect in triathlon is mind setting and telling yourself to defy what you think is you can’t handle. After setting your mind, the rest will follow. The next thing that an athlete will do is to establish a remarkable level of endurance and stamina on the three disciplines. This can be done through months or even years of intense practice. Majority of triathlon competitors did not start the triathlon without having one discipline as their based training. Most of them were former cyclist, runners, or swimmer who wanted to push himself or herself more through triathlon. Through this, adding two more discipline will no longer be that hard. A triathlete’s day will basically start from four in the morning and end just before work. Then back again from five in the afternoon, onwards. Every day, each discipline is being done and worked-out scientifically. Doing this for more than two years, then you can join an Ironman triathlon. However, nutrition is also another thing to consider in order to get the highest level of outdoor fitness. A triathlete’s plate will basically composed of what is enlisted in the food pyramid. Carbohydrates, proteins, and fats must be properly balanced in to get the best energy output. Hydration on the other hand should always be prioritized to prevent being bonked at race day or training.

To sum it up, being able to compete on an Ironman event is a very self-awarding experience. A strong motivation and keeping the passion of outdoor fitness burning is always an essential factor in any form of race sports competition.

A lot of men and women are on the mission of losing weight and getting a fit body through outdoor fitness. Various activities are included when we talk about outdoor fitness. Running, swimming, cycling, hiking, jogging, skiing and trekking are just some of the most common outdoor fitness activities that people get into. Generally, first timers will find it hard to get into an active lifestyle because they have not established a base training that will enable them to meet the physical demands of such sport. Furthermore, nutrition and rest is also a major factor in improving the overall outdoor fitness level. What you put into your body will be converted into something that will help build a good fitness level. However, what others do not know is that muscle plays a vital role in improving the overall fitness level. A considerable amount of muscle mass will significantly help in improving aerobic fitness, increase fat loss, and build stamina. In here, we will talk about the basic methods of getting the best outdoor fitness level through improving muscle mass.

Build muscle for outdoor fitness

Many men and women go to the gym in order to shed off some fats from their love handles. However, neither of them knows that weight lifting will only add more weight since you are bulking up with muscles. However, this does not mean that weight lifting is an ineffective method of improving outdoor fitness. Generally, balancing aerobic and anaerobic activity such as weight lifting will hasten fast loss and improve the fitness level. The reason why muscle improves the overall fitness is it helps in metabolizing fat and converting stored fat into energy. Since muscle uses calories in order to function, increasing muscle mass will further increase the amount of calories burned. On the other hand, doing aerobic exercises will surely improve fitness. However, doing it for prolonged period will cause your muscles to burn out if it does not have sufficient strength. Building your muscle especially in the legs will help your go further in any type of outdoor activity. Furthermore, it is believed that increased muscle will increase metabolism of fat. Muscles continue to utilize calories even after an intense workout. Take note that in order to burn a pound of fat, you will need to burn at least 3500. That is a huge number if you do not have sufficient muscle mass to help increase burned calories.

Ways to improve your muscle for outdoor fitness

The easiest way to bulk up your muscle is through weight lifting. Going to the gym and lifting heavy weights will trigger your muscle to increase its size. On the other hand, body weights are also a good alternative for gym workouts. This is very applicable for busy people who cannot spare time going to the gym. Furthermore, Pilates and other types of home gyms are also effective in improving muscle mass. To get the most benefit, it is ideal to get a personal fitness trainer to help you manage each program for a more positive outdoor fitness level.

Not all people can find time in the morning to exercise and get outdoor fit. People with day jobs will most likely exercise in the evening after work. Gyms and fitness centers are open until ten in the evening to give chance to others who cannot workout in the morning. However, gyms and fitness centers limit you from going outdoors. Sometimes, running outdoors is still better than running for hours in the treadmill. Today, we can see many runners in groups running at night. They are enjoying city lights where traffic is already decreasing and its already safer. This may look awkward since early morning runs are what most people commonly see. However, the benefit it gives to our body is more the same when we run early in the morning. Running has been everyone’s favorite aerobic exercise. It is the least expensive sport and you get to meet other friends who are also into running. Early morning run is what most people commonly do to get outdoor fit. However, since some are too tired to wake up early, they tend to run in the evening, which is less likely different when you are running in the morning. To get outdoor fit by running at night, it is important to consider some of these tips to keep you safe at night.

Get outdoor fit essential items during the night

In any activities done during the night, visibility is always a major priority. Most street accidents that happen at night are caused by drivers who fail to see runners in front of him. Some may think that wearing a white shirt will increase your visibility. However, studies show that wearing white will most likely decrease your visibility up to a few feet. When running at night, it is important to bring something that will efficiently catch the attention of a driver who is driving towards you. Here are some basic tips you can do to increase your visibility and get outdoor fit safely at night.

1. Use reflective material – a Reflective material is commonly seen worn by police officers and firefighters to increase their visibility. It uses a special cloth that reflects light from the vehicle to the driver. Its visibility range can reach up to half a kilometer, which is enough to make the driver aware that there is someone five hundred meters away from him.

2. Blinkers – Blinkers are small lights attached to your back. This works like a vehicles tail lights to signal drivers behind your about your presence.

3. Head torch – Since running at night will lessen your visibility. Wearing a headlamp with around fifty lumens worth of light will be enough to light your path.

4. Run in groups – Running alone at night can be as dangerous as walking in the woods in the morning. Run in groups because this will increase your visibility on the road. Run towards the traffic for you to see who is coming ahead of you.

To sum it up, always obey traffic rules and never under estimate the road. Accidents can happen if rules and regulations are not followed. I hope this article help millions of people who wants to get outdoor fit through night running.

Dear outdoor fitness team,

I am an avid outdoor person that engages in various outdoor fitness routine. I start my day at five in the morning and takes a long run until the sun is up. When I am not on my running shoes, I am on my bike at ten in the morning onwards depending on the distance of my destination. I am exposed to the harsh heat of the sun at its peak most of the time. I am very aware about the threat it can bring this to me but is there anything that I can do to lessen the effects of UV rays into my skin?

Outdoor fitness team reply

Almost all of us are exposed to the great threat of UV rays from the sun. Even if you are under a shade, the sun’s rays can still be harmful to our skin. Skin cancer, wrinkles, premature aging, and abnormal skin a growth occurs when our skin is over exposed to the sun. Furthermore, the sun’s rays are also harmful to our eyes. Cataracts and pterygium is believed to occur when over exposure to the sun is made without any forms of eyeshades. I can go on as you wish but the important point that we need to address here are the methods that we can do to somehow limit our exposure to the sun’s rays and decrease the chances of acquiring health issues related to UV ray exposure. The easiest way to protect our skin from UV rays is by applying sunscreen. There are variations of sunscreens available depending on the purpose. Individuals who will only go out for a minute will benefit from a milder type of sunscreen while an outdoor fitness enthusiast will need a sunscreen with higher sun protection formula. However, to get the optimum benefit from a sunscreen, it is important to apply it on its ideal amount. Studies show that most people who used to apply sunscreen will only apply fifty percent from the total required amount of sunscreen. This makes the sunscreen less effective for outdoor fitness activities. To some dermatologist, applying sunscreen must be the last method of protecting your skin. Some outdoor fitness activities have special gears and garments that have sun protection features that are more effective than sunscreen. If possible, use the most organic means of skin protection. This way, the possibility of skin side effects will be limited. Today, organic sunscreens are available that are made from natural ingredients. It has various SPF level for daily use and outdoor fitness routine.

Special sunscreen for outdoor fitness

For individuals who used to go outdoors during the sun’s peak heat, a stronger sunscreen is ideal for them. Most often, sunscreen for outdoor fitness have titanium dioxide, which is more effective in blocking ultraviolet rays and prevent it from penetrating into the skin. Special sunscreens for athlete are less greasy and mutually waterproof and sweat-proof. Using it together with a rash guard will significantly limit your exposure to the sun. This will make your outdoor fitness activity less harmful to your body.

Dear Get Outdoor Fitness Team,

I am an outdoor person who loves to join various hiking fitness activities. I am aware that this activity requires different gears and tools. One gear that confuses me is outdoor knife. It is apparent that a knife is a very simple tool but it seems to be the most essential item for hiking fitness. I have been looking for the best outdoor knife that I can use during hiking fitness. The wide range of knives sold in outdoor shops varies remarkably. It differs according to brand, size, and material. These variations make it difficult to choose the best knife for the job. Basically, what I need to know is how to choose the best knife for hiking. Are there things to consider when choosing a knife or is there really the best type of knife designed for outdoor hiking. I hope you can give me some insights regarding my inquiry.

Author’s reply regarding hiking fitness knives

Yes, you are right when you said that knives are the simplest tool any hiker will have. However, it has many uses when it comes to survival techniques. Any hiker who gets lost in the wild will definitely learn to survive as long as he or she has a good quality knife on hand. There are different types of knife sold today. There are folding knives for easy storage. There are also long and short knives for a more effective outdoor use. Furthermore, knives are made from various materials that seem to be indestructible. Generally, there are no best knives for outdoor fitness. Though, there are best knives for each purpose. For instance, there is a specific knife for all around purpose; however, it has limitations when it comes to handling and size. On the other hand, there is also best knife for chopping large tree branches and setting up the bonfire. In hiking and camping, an all around knife seems to be the best knife for the job. Its size is just perfect for simple camp works and its design is best for cutting and slicing. In choosing the best knife, try to get the knife that is suitable for basic camp and hiking use. It must have a bladed side as well as a saw-like side for cutting small to medium tree branch. Also, choose a knife that is made from stainless steel because it is sturdier. Make sure that you choose a knife that has a carrying case because it is important to keep the knife at a safe place.

Things to consider regarding hiking fitness knives

When using knives, safety is always a priority. Choose a knife with a protective case to prevent accidental cuts. Clean the knife at all times to preserve the integrity of the metal and place it at a dry place. Generally, the best knives are made by popular knife maker such as Gerber, SOG, and Buck. These knife makers are known to produce high quality knives for hiking fitness.

We will be answering some queries by our readers:

Dear Get outdoor fit team,

I am engaging in outdoor fitness for quite some time. However, I am confused with which type of training I must do to further enhance my fitness level. I would like to learn the difference between basic and advance trainings for outdoor fitness routine. I am currently doing some hiking around the forest with my friends. I also run and swim for at least twice per week depending on my schedule. Overtime, I find each activity easier. I do not sweat as much as I did before. I can catch up my breath, which I could not do when I first tried these activities. Lastly, I am on the dilemma of trying out other types of exercise. I looked at the internet for some programs that will somehow make me feel exhausted after each workout. I bumped into both basic and advance outdoor fitness programs, wherein I find both exhausting. I do not understand if what I did before was incorrect or the exercise routine that I tried have more quality workouts. I hope you give me some ideas about the basic and advance outdoor fitness.

Basic outdoor fitness program

That is one good move to get into sports and outdoor fitness while you still can. Generally, any workout routine that is suitable for beginners is considered as basic. The purpose of giving basic routine for outdoor fitness is to prepare the body for the huge physical demands of sports and outdoor activities. Starting at a tolerable level on intensity is the best way to introduce an individual to sports. Basically, any exercise routine that allows you to make a conversation between you buddy is considered as low intensity workout. This is often referred to as the aerobic level, which has many health benefits. In your case, running and swimming is a good outdoor fitness routine. However, it is important to know the correct way of doing the exercise. In running, run at a very comfortable pace for twenty to thirty minutes until you feel tired. Having the right running form is part of the basics of outdoor fitness. This is the same with swimming. Swim at a very relax stroke for as long as you can. A thirty-minute workout is ideal for basic fitness level. Overall, the things included on a basis fitness program will generally include all the things that you need to know about the routine.

Advance outdoor fitness program

When it comes to advance fitness training, let me clear out to you that this program is suited for individuals who really needs to improve their performances in each of their respective sport. This is a more detailed training because it focuses on making the athlete faster than before. The programs are composed of high intensity aerobic and anaerobic routines to further enhance their fitness level.

In your case, I can sense that you have been exposing yourself on higher level of workout. For this reason, you can benefit much with advance training programs to help you do better in you chosen outdoor fitness activity.