I might not get back to the gym
Last week I decided to stay away from the gym for a while. Since I go 3 times a week- and primarily do strength training there - I've had to invent some new routines.
This one is varied running plus a more intense sequence at a "work station" on the route. The route is a running trail near my home.
I'm enjoying my "Fartlek" run - especially since I can usually do it in the afternoon starting at about 4:30. You can see from the photographs how pleasant the weather is then.
It's a nice feeling to be away from the gym and the crowd and to feel the fresh air blowing over me as I exercise.
Here's my sequence (fartlek is a method of athletic training using alternate sprinting and jogging, but can include any exercise variations on the run).
The trail run is 4.3km - door-to-door. Here's how I sequence it:
To make that a little more concrete, here's how I define the pace:
The average works out to about 5:00/km for the distance.
The "Fartlek station" is a seaside metal bench and seats.
Here is my routine, for you to try (find a bench or something appropriate):
*the dead squat jump is a taking a squat position with your thighs parallel to the ground, hands directly out in front of the shoulders so you use no momentum, and from that dead position jumping onto the seat, keeping your arms outstretched.
Rest 20 seconds between each exercise and including between sets, in other words, keep going for 3 sets at the same pace.
The standing leg raises allow plenty of recovery for the next set.
As soon as you finish the leg raises start running the final leg back. I start a little slower and push it a bit for the last 500m.
This Fartlek routine has turned out to be an enjoyable change from my usual indoor sweaty workout at the gym.
Especially the sun and wind while doing the workout at the beachside table.
I think I'll keep it up, even after we get the all-clear to resume normal life!
What's your alternative to exercising at the gym?
Follow me on Quora for more health and fitness tips.RSS Feed
If you enjoyed this article >> Follow me
Leave a comment >> Share it >> Stay healthy
If you have any questions email me and I will get back to you.
Since I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter