work out with martin alonzo
O
ut
do
or EXER
Being outdoors and active is not only physically
stimulating, it is also proven to boost numerous psy-
chological benefits as well. Taking a break from the
confinements of a gym and choosing a change in
scenery is a great way to stimulate your creativity.
Since there are no machines to assist your stability
and form in nature, it will make you call on your own
ability. This is obviously more challenging so your
CISES
body will need more energy to accomplish the task
and more energy means a higher rate of calories
burned! Creativity is the key with outdoor exercise.
Since you are not sitting on a boring machine your
central nervous system will be calling for your body
to work as one and will be continually challenged
and stimulated. Very important. Some examples
would be going kayaking, swimming, hiking, biking,
jogging, sprinting, etc. If it’s not done on a machine
or a bench, then you are always going to be working
To
multiple muscle groups.
Burn
My top three tips to achieve the great-
megA
est demand in caloric expenditure in
CAlorIeS
outdoor activity would be:
1. Choose activities that call on multiple muscle
groups. This will create a greater demand for oxygen
in the muscles which will make the heart beat faster
and burn more calories. As mentioned previously,
everything in human function demands the calling
of multiple muscle recruitment. Which goes into
why segment strengthening should most definitely
not be anyone’s sole training regimen.
2. Try uneven or hilly terrain. The challenge to
adapt to this will have your body constantly working
to right itself and handle the changing workload.
3. Choose different activities. Again change will
impart new challenges and not allow much time for
your body to become used to a routine and stagnate.
You do not have to change a routine every time. Try
doing slow rep counts, slow eccentric counts, or add
on an extra set. Some examples would be to do a
circuit involving only pulling exercises, like chin-ups
and inverted back rows, and on the following work-
out do pushing exercises like push-ups and squat
overhead presses with a free weight.
84 RAGE monthly | APRIL 2009
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