Top Five Ways to Take Your Workout Outside

Exercising outdoors is a fantastic way to add some variety to a routine workout. Here are five ideas on how to workout outside:

1. Use the natural terrain to increase intensity

Take the opportunity to jog outside – it’s a completely different experience to running on a treadmill at the gym and will give the body an extra boost of Vitamin D! Running in the park or cycling on a track with plenty of natural inclines, obstacles and plateaus increases the heart rate and introduces some much-needed change to a tired exercise plan. However, be aware that it may take some time to adjust to the outdoor temperature. A routine run will feel harder to complete in the summer sun, so starting off easy and gradually increasing intensity is advised. Wearing a SPF15 sun cream is essential to protecting the skin from UV rays, and taking a bottle of water along will prevent dehydration.

2. Create a pick n mix routine

Combine push ups, squats and burpees into a run to make it more challenging. Stop at every park bench to complete 10 reps of a chosen activity or do 10 lunges whenever a red car appears on a circuit round the block. Using your body weight as resistance helps to build muscle without the need for extra equipment. Boost stamina by taking protein powder beforehand to enhance endurance and improve athletic ability.

3. Join a group

Bypass traditional forms of exercise like running and cycling and go for a group activity like basketball, football or even rowing. Exercise buddies make fantastic competitors and provide extra support for when the going gets tough. Combat fatigue with Testero NTSHO to ensure the game doesn’t have to stop too early.

4. Rev up resistance training

Come up with a resistance training routine that can be completed outside. Park benches are perfect for push-ups and dips, grassy areas are ideal for side leaps and monkey bars are useful for doing hanging crunches. Be inventive with a workout and use everything outside as a tool to improving strength and stability, such as rocks, tree roots, branches or logs.

5. Take a timer

For effective high intensity interval training (HIIT) a timer is essential. Combine reps of jumping jacks and mountain climbers with 3 minutes of jump rope before starting over again from the beginning. Intense bursts of activity when combined with periods of rest are perfect for improving aerobic capacity and burning calories. Timers are useful for keeping track of each movement on an outdoor HIIT circuit. Vitamin C supports this type of intense training by improving circulation and reducing fatigue and exhaustion.

Are You Sneezing Yet? 5 Tips for Seasonal Allergy Relief

Allergies can be a nightmare when the warm weather strikes. High pollen counts trigger seasonal allergies like hayfever and aggravate asthma, making it a challenge to enjoy the sunshine. What’s the best way to prevent the runny noses, itchy eyes and breathing difficulties many people face at this time of year?

Here are some tips to help keep five common allergies at bay:

  1. Hayfever

Dust mites, mould spores, animals, or even certain foods can trigger allergies however, pollen from flowers and plants tend to be the main culprit behind the rise in sneezing and allergies over the warmer months. Taking Vitamin C can help to boost the immune system, which prevents, or at least slows down, the onset of hayfever. This anti-inflammatory supplement also keeps the body’s cells, blood vessels and connective tissues healthy. Other useful nutritional supplements that are believed to fight the common characteristics of hayfever, like watery eyes, coughing and sneezing, are Green Tea and Omega 3 Fatty Acids. It’s also useful to avoid going outdoors when the pollen count is at its highest. Remember that pollen can stick to clothes and hair, which can prolong allergy symptoms when indoors.

  1. Eczema

Eczema can get much worse in hot and humid conditions, making the skin feel itchy and raw. Studies have shown that people who have a lack of Vitamin D are more susceptible to developing skin conditions and infections. Taking a regular supplement of Vitamin D could help to alleviate the symptoms of eczema like inflammation and redness.

  1. Asthma

Atopic diseases like asthma and eczema can be worsened by hay fever. Omega 3 fatty acids, found in oily fish, olive oil and Fish Oils have been shown to reduce asthma. Green tea is also useful because it contains an antioxidant that can block the production of the two main triggers of allergic reactions, histamine and immunoglobulin.

  1. Dust allergies

A stuffy or runny nose, itchy eyes and sneezing are key symptoms of a dust allergy. In fact a dust allergy can even result in wheezing and breathing problems. Some of the triggers include dust mites, mould and pollen. Vitamin C is a natural antihistamine that can prevent the onset of dust allergies – taking a Vitamin C supplement is a practical way to boost allergy protection and reduce the amount of histamine in the blood stream.

  1. Pet allergies

Allergens can cling to pet fur, so ensuring you regularly clean and groom your animals, including pet bedding, will help to reduce the amount of allergy causing particles being brought into your home.

Allergies can be tricky to handle when weather changes, leading to a rise in allergy triggers. Nevertheless, a combination of promoting a healthy lifestyle through diet, exercise and supplements can help to make “Allergy Season” a whole lot easier.