Outdoor Fitness Guide – Celebrity Trainer Advice

29Jun10

A major summer perk: being able to take your fitness routine from the drudgery of the gym to the great outdoors. Though fresh air can cleanse your soul and invigorate the senses, experts say simultaneously maintaining an indoor regimen is required for bikini-ready results. Here, how to find the perfect balance between nature and your exercise mat—plus top outdoor activities and which body areas they tone.

MAKE A SCHEDULE

Tracy Anderson, personal trainer to Gwyneth Paltrow, says that for a movie-star body “focused indoor exercise time” is imperative: “I prefer my clients to have an hour and a half of strategy-oriented workouts six days a week—45 minutes of cardio and 45 minutes of muscle structuring.” When helping Paltrow get fit for a film and its red carpet premieres, Anderson has the actress do a hard-core dance cardio routine and intense mat work daily. Any outdoor activities that Paltrow does—be it playing with her children in the park or jogging around her neighborhood—is “a bonus.”

OUTDOOR WORKOUTS: UPPER BODY

Tennis
If you’re a beginner, Anderson and Waters say tennis won’t help you shed calories or break much of sweat—but, as with any sport, the better you are at it (and the more you get moving), the better results you’ll see. “You have to have a sense of adventure and willingness to be humbled,” says Waters, who encourages tennis novices to take group lessons. “Many group classes are set up so that there’s a conditioning aspect—for example, circuit training that involves running around the tennis court, sashaying from side to side, hitting the ball back and forth, etc.”

Once you reach a more competitive level and are able to put power behind your swing, tennis can be great for your upper body. Forehand strokes work the pectorals, deltoids (shoulders), and biceps; backhand strokes use the triceps, front shoulder muscles, and latissimus dorsi (lower back muscles); serves fire up the pectorals, deltoids, and biceps, plus the rotator cuff of the shoulder.

Swimming
“Swimming is a great low-impact cardio workout,” says Mahadeo, explaining that “the feeling of weightlessness water provides allows for less resistance and a wider range of motion.” Though swimming works your body from head to toe (especially when doing the breaststroke, which requires more robust kicking), the arms and upper body are used much more than the muscles in your lower half. In particular, doing the front or back crawl primarily works your deltoids, trapezius muscles (upper back), triceps, and biceps, whereas the breaststroke places additional emphasis on the legs, lats, and pectorals.

OUTDOOR WORKOUTS: LOWER BODY

Cycling
“Biking is a great endurance activity,” says Mahadeo. “It works your hips and thighs and a lot of the lower leg muscles.”

How much muscle gained and calories burned, however, depends largely on your maximum perceived rate of exertion (MPRE), says celebrity trainer David Kirsch, whose clients include Heidi Klum and Liv Tyler. “MPRE is a subjective gauge of how hard you’re pushing yourself. On a scale of one to 10, ask yourself whether you’re sweating, if you feel your heart rate increasing, if you could carry on a conversation while biking, and if you feel your muscles burning,” explains Kirsch. “When you first start out, allow yourself a little latitude, but as you get more proficient, turn that dial up because that’s when you start pushing your limits and seeing great results.

Running
Besides being an excellent cardio workout, running can also tone your legs and derriere. For those who need extra motivation to get jogging outdoors, Kirsch suggests signing up for a local running club or race. Once you get used to hitting the pavement, take your run to the beach or trail to enrich your workout. “Running in the sand is more difficult than running on pavement and will tone your calves,” says Waters

via Outdoor Fitness Guide – Celebrity Trainer Advice on ELLE.com.

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