Transform Your Fitness with a Park Bench Workout
Park Workouts: A Guide For Beginners
In the world of exercise enthusiasts, there are typically two types: those who love gym workouts, and others, like you, who thrive in the freshness of the outdoors. Regardless of the weather, running outdoors, using trees for stretches, and concluding with a park fitness circuit becomes a part of your routine.
A humble park bench can surprisingly substitute for gym equipment when performing step-ups and press-ups. If you visit Instagram, you will find thousands of reels showing people demonstrating their unique park workouts.
Outdoor Fitness Equipment
Interestingly, many parks come equipped with free-to-use outdoor gyms and devices such as air walkers, cross trainers, leg and chest presses, and even t’ai chi wheels. Companies like Fresh Air Fitness have even created an interactive online map showing the nearest outdoor gym to you. You can check it out here.
Utilizing these resources is definitely worthwhile. One study found that mid-lifers who participated in twice weekly sessions on outdoor fitness equipment saw significant improvements in body composition and overall physical health after just eight weeks. Furthermore, a recent review of 11 studies showed that outdoor park sessions can boost cardio fitness, strength, mental health, and cholesterol levels.
Outdoor Exercise Equipment: The Drawbacks
Though beneficial, the quality of outdoor exercise equipment can vary. The setup in local parks often seems designed for taller individuals, which can pose difficulty for those closer to average height. Luke Worthington, a qualified sports scientist and personal trainer, states that many open-air gym machines are constructed to suit people 5ft 10in or taller, and many machines are not adaptable. They can serve a purpose but can also feel a bit uncomfortable, as one size is expected to fit all.
The Perfect Park Bench Circuit
The park bench, however, is pretty much the perfect base for an outdoor circuit. Here’s some advice from Worthington on how to get the most out of your park bench workouts.
Getting Ready
Begin your session with a brisk five-minute jog or walk to warm up. Then, perform Spiderman stretches and scapular retractions to loosen up your hip flexors, glutes, hamstrings, lower back, and shoulder muscles.
The Workout
Conducted by Luke Worthington himself, the workout consists of various exercises
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