March 23, 2020, 1:03 pm | Read time: 3 minutes
Despite stricter COVID-19 measures, it is still allowed to go running outside in most states. That’s why you see many people jogging–though it’s unfortunately not very varied. FITBOOK has gathered tips from experts and compiled ways to work on your strength outdoors and burn some “quarantine calories.”
Those who want to exercise despite the COVID-19 crisis will still face some restrictions in the coming weeks. But outdoor training is still possible! Jogging is still allowed–ideally alone or with at least a five-foot distance from your training partner (if they don’t live with you).
Some people who live in the city and can only run right outside their door suffer from joint pain over time. Also, jogging is simply not everyone’s thing. That’s why we asked Timo Kirchenberger, an expert in professional athletic and personal training, how to alternatively structure your outdoor training. For example, for strength and endurance.
Also interesting: With this simple training plan to your first half marathon
Outdoor Training for Strength Endurance–Here’s How
“Exercises using your own body weight are excellent for outdoor training,” says the expert. From push-ups to dips, pull-ups, burpees, and jump and lunge variations, the possibilities are almost endless.” Try step-up variations on, for example, benches–”ideally in repetition mode,” he adds. “Set a high number of repetitions and try to complete them in a certain time.”
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Alternatives for Outdoor Endurance Training
Cycling
There are various options for cardio as well. A really good one is cycling–and currently, it’s also a much better alternative to buses and trains. This way, you can get a small workout on your way to and from work. Otherwise, you can escape cabin fever by riding into the countryside.
Jump Rope
For the calorie-burning jump rope, you need space! The yard or the small park around the corner is ideal. If in doubt, a balcony will do if it’s big enough. We’ve compiled tips for the right rope length and other things you should know about “rope skipping” here.
Inline Skating
Do you still have inline skates or rollerblades in the basement? Now is the perfect time to take them out for a spin–the streets should be relatively empty now. Inline skating is fun and burns a lot of calories.
Also interesting: These 7 sports burn the most calories
Create a Weekly Program for Outdoor Training!
“If you want to divide up the week, it’s sensible to have more endurance on one day and more strength on another,” says Kirchenberger. Then 30 to 60 minutes of fitness a day is enough to stay fit during this challenging time.
If you currently prefer to train within your own four walls, you can do so with this video, for example…