Warmer weather pulls many people outside with smiles and enthusiasm. Higher temperatures and clear ground enables transferring many indoor exercise routines into the great outdoors with minimal changes to basic routines.

Weight Lifting

Not only can you now heft those curl bars outside on the patio and backyard but you can also adapt the muscle-strengthening routine into other exercise modes.

Swimming gives the entire body a workout. Alternate strokes, speed, and duration to concentrate on different parts of the body. Butterfly strokes concentrate on the arms, shoulders, neck and chest. Kick strokes while maintaining a passive upper body exercise legs, feet, gluts and backs. Weight pulls across the bottom of a pool, ensuring the water level is below your shoulders when standing, can develop lower and upper body areas in addition to backs and the abdominal areas, depending on your focus.

Take up mountain climbing and weighted-pack hiking and enjoy the majesty of nature.

Running and Walking

Tired of the treadmill? Take a walk or run distance on running trails and paths. Sidewalks and parks both allow for this movement exercise. If you have a pet, bring Fido along. Understand, however, that the animal’s cardiovascular and muscular systems may not be as developed as yours yet. Allow for lots of rest and water breaks until your pet can ‘go the distance’ with you comfortably.

Biking

If you’re fed up with the same TV shows over and over when you ride the stationary or reclining bike, take the two-wheeling activity outside. Many municipalities have bicycle lanes, and smaller highways often allow bicycle traffic. Hit the pavement instead of the program.

Mountain biking can join healthy activity and beautiful vistas while maintaining your exercise routine paradigm.

Running errands on your bike instead of in a car, when return loads aren’t large, grants another triple-advantage exercise venue. You save on fuel, get your errands done and exercise, all at the same time.

Other Activities

Roller skating is a fantastic exercise that is also a lot of fun. Skate with friends, with a pet or by yourself. Work the thighs, calves, gluts and abdominal areas as well as improving your balance and coordination. Standard roller skates or in-line skates strengthen both muscles and joints.

Field or roller hockey combines strength and endurance in a solid cardiovascular workout. Coat the exercise in fun and camaraderie, and you’ll hardly know you’re actually exercising!

Golf can offer not only physical skill improvement, but if you forego the golf cart, you not only concentrate on form with muscle control but also provide yourself a good lower body and moderate cardiovascular workout.

If you work in a multistory building, don’t take the elevator. Use the stairs instead and provide the same exercise you got on the gym’s stair-stepper. Take one session in the gym and concentrate on how many stairs you climb; let the machine track everything else, then take to the corridors and outside buildings. Using stairs joining walkways provides the same exercise as the stair-stepper but adds the bonus of fresh air and great natural scenery.

Summary

Use these suggestions or your own and find ways to take your exercise routine into the great outdoors. Enjoy the great weather, reconnect with friends and neighbors and still give yourself a terrific workout.

JC Ryan is a freelance writer for MyCollegesandCareers.com. My Colleges and Careers helps people determine if an online education is right for them and helps them search for online degrees that can help them reach their goals.

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When someone decides to get in shape and lose weight they typically join a gym, purchase a home fitness program involving a lot of DVDs and some special equipment or take up a walking routine. There are other ways to stay in shape that are a bit more off the beaten path; few would openly admit to using these techniques but they work and they’re different from the run-of-the-mill methods usually used.

1. Stair Running

Sometimes individuals just don’t have the space to have a treadmill or the inclination to follow along with an exercise DVD workout. It’s hard to say who came up with this idea first but somewhere down the line, someone started running up their stairs as fast as they could and then walking back down carefully so they could sprint back up again. It burns ton of calories and for a long time, no one knew why. New research shows that using intervals during training actually burns way more calories than just running or walking at a steady pace.

How to implement this technique: * You will need stairs, preferably in your house. It’s hard to exercise on stairs in more public areas that other people use but if you don’t mind crazy looks, go for it. Just keep an eye out for other people. * Close fitting pants or shorts are highly recommended; tripping on the stairs isn’t fun.

Never, ever run down the stairs. It can be surprisingly tempting to do so once the momentum is going but resist the urge; running down the stairs risks your neck and is also counterproductive. One of the benefits of interval training on stairs is the fact that no momentum can be harnessed to carry you forward, thus increasing the intensity of the workout.

2. Barefoot Running

Running is a classic habit of fit people everywhere but some people have found a new way to do something so basic; they run without running shoes. They run in what is essentially bare feet. Turns out that running shoes are the source of a lot of the injuries associated with running because the shoes mess with the natural structure of our feet. If you put a pillar under an arch, the integrity of the arch would degrade and it wouldn’t be able to hold weight. The theory is that the arches on human feet are the same.

How to implement: * Since arch support is the enemy here, any shoe that isn’t specifically made for running should be fine. Alternatively, one could construct the running sandals the barefoot running community has embraced called huaraches.

If the feet are used to high tech running shoes make the switch carefully; suddenly placing the burden of your body weight on other parts of the foot can lead to injuries if it’s done before the area has a chance to strengthen up.

3. Breathing

Womens magazines revive this trend every few years. The school of thought is that by doing really intense breathing, one can avoid actually exercising. It’s easy to scoff at this until the statistics are pulled out; the results are hard to argue with. Though not even in the same league as actual exercise, mindful breathing techniques really do yield some positive results.

There are a variety of breathing techniques available but one popular method is to sit, back straight, and inhale through the nose for about 4 seconds; then exhale slowly through pursed lips for 8 seconds. Envision the air inflating your lungs right down to the bottom, which rarely sees use in shallow day-to-day breathing.

4. Dancing With Your Dog

It can be hard to get up the motivation to workout, especially if you’d rather make it a more social event. Many people hate the solitary aspect of fitness but find that coordinating schedules with fitness buddies overcomplicates the process. The solution for many is to take man’s best friend out on a walk or run, but why stop there? Dogs are agile, graceful animals that are quite trainable. Why not add some mental stimulation to the mix and try canine dancing? If you’re imagining dancing cheek to cheek with your Lab during a waltz, think again. It’s not that kind of dance. It’s more of a synchronized set of movements between the human and dog. There are DVDs that can be purchased and it is easily done indoors provided that there is a space inside big enough.

How to implement: * DVDs are recommended since it can be hard to know where to start without a guide * A dog * A love for both the dog and creative movement

This is a great, fun way to get both you and your canine friend active and it’s definitely off the beaten path when it comes to fitness.

5. Jumping

If an individual doesn’t like running or walking, jumping can be a more enjoyable alternative that burns tons of calories and leads to great body tone. For those without access to a full sized trampoline a small indoor rebounder is a worthy substitute. Jumping has been a fad a few times over now but the benefits of the exercise are undeniable. Rebound jumping is great for the lymphatic system and the G-force strengthens the body. At the lowest point during a jump, gravity is 2-3 times heavier than normal, which essentially breaks down to rebound jumping being the most effective and efficient body weight exercise ever concocted by mankind.

How to implement: * Rebound trampoline

The most important factor here is moderation; there is no benefit to jumping on the rebounder for excessive periods of time. A little goes a long way and watch for pain in the joints.

Jenea is a freelance write and expert in the area of weight training and fitness exercises. Although most people would say she is extraordinarly fit woman, she tries not to spend every hour of her day thinking about fitness. In her free time, she loves to spend time with her family and read up on her newest list of books.

cc licensed flickr photo shared by mikebaird

Spring is just around the corner and soon you’ll be able to enjoy the nice sunny weather, colorful flowers and extended daylight hours, especially those who belong to a fitness gym.

Along with spring comes the fear of trying on bathing suits for your future vacation get-a-way. But, if you’re looking to get in shape before summer, you want to be sure to incorporate a mixture of exercise routines into your daily regime.

For strength training and cardiovascular endurance, there are a couple core exercises to focus on such as running, crunches, bicep curls, triceps curls and squats.

Running

A great cardio program includes both jogging and/or running. There’s no better way to enjoy spring than to get out and take a jog around your neighborhood or local park. Consider running at least 3-5 days a week for at about 20 minutes. If looking to up your ante, make sure to run 40-60 minutes. Running will also help burn extra calories.

An important tip is to burn more calories than you take in. Remember that 3,500 calories equate to 1 lb, so be sure to track your calories and burn off any extra by the end of the week.

Crunches

Let’s face it, every girl wishes to have a flat stomach during the warmer months. To make your crunches more intense, begin laying flat on your back with legs together and slightly raised at a 45 degree angle from the floor.

Slowly lift your upper body towards the ceiling with a straight back and then slowly lower. In doing so, you are contracting your muscles and more so than a normal crunch. For added crunches, consider sitting down with your legs bent 45 degrees and feet flat on the floor. Place your hands by your side on the floor and lift your feet slightly off the floor. Begin pumping your legs out straight and drawing back in.

Bicep curls

Having nice toned arms will flatter any summer stop you choose to sport. Bicep curls are pretty simple. Be sure to grab the maximum set of dumbbells you can lift and hold in your hands. Turn your wrists to face the wall in front you. Slightly bend your elbow and bring the dumbbell in by your front shoulders and then lower.

Triceps curls

Your triceps are a major muscle showing a sleek and toned arm, mainly working in coordination with your biceps. In order to perform this exercise, stand in the upright position like you would to perform a bicep curl but shift your front wrist in towards your hips like a hammer curl. Next step is to extend your arm elbow back keeping your concentration on your tricep muscle and draw back up towards the front of your shoulder, while your elbow is stationary.

Squats

Squat exercises are great for working your lower body. This exercise focuses on your buns, hips, hamstrings and quads. If just beginning, grab a chair and stand in front of the chair like you were to sit down. Before touching the seat, bring your body back up and repeat the movement.

Lorna Horne is a freelance blogger who writes helpful articles for the blogosphere about health and fitness for a women’s fitness gym in Chicago that offers Chicago zumba classes.

cc licensed flickr photo shared by williamcho

Where do you rate on the scale?  Take the quiz and find out!

Cigarettes cause lung cancer.  Too much sun causes skin cancer.  Obesity can cause a whole slew of problems, including heart disease and diabetes, two of the biggest killers.

The more modern medicine learns about our bodies, the more advice we get about how to be as healthy as possible.  It can be difficult to keep all these guidelines straight, though, and some of us are more successful than others!  How do you rate on the scale?

1) How often do you drink coffee?

1. Never
2. Occasionally
3. My blood is half coffee

2) How much attention do you pay to the nutrition panel when you shop for groceries?

1. I only buy whole fruits and veggies, and items with fewer than 5 ingredients.
2. I try to avoid artificial ingredients, but don’t stress about it too much.
3. Nutrition panel?  What’s that?

3) Which option best describes your attitude toward eating meat?

1. Animals are friends, not food.
2. Everything in moderation.
3. Veggies are for sissies.

4) How much water do you drink every day?

1. So much my friends think I’m part fish
2. A couple of glasses, more on hot days or when I’m more active
3. Does diet soda count?

5) How many times a week do you go for a run?

1. Every day, rain or shine
2. A few times a week, or when the mood hits me
3. Only when I’m being chased

6) How often do you wear sun block?

1. I wear UVA sun block every time I go outside.
2. Only if I know I’m going to be in the sun for a while.
3. Tanning is the skin’s natural sun block!

7) How many cigarettes do you smoke a day?

1. I would rather die first!
2. I’m more of a social smoker.
3. I can’t count that high!

When was the last time you saw your doctor?

1. Last week
2. Within the last year
3. You’ll have to ask my mom.

Tallying your points: Give yourself 3 points for every A, 2 points for every B, and 1 for every C.

21-24 points: Health Nut

You are healthy to the point of paranoia.  You religiously avoid processed foods, especially those with trans fats and artificial ingredients, and you drink the recommended 8 glasses of water — at least! — every day.  You are quick to lecture people on the merits of UVA sunblock versus UVB (only UVA protects against the radiation that causes skin cancer), and heaven forbid you are ever caught enjoying life’s risky pleasures, such as coffee or (gasp) meat!  Your other home is the gym, followed closely by the doctor’s office.  You may be the healthiest person around, but you are going to give those closest to you a stroke from the stress!

17-20 points: Reasonably Healthy

You have figured out the perfect balance: You take all the right precautions with your health, but you don’t fixate on it so much that you can’t still have fun.  You know that coffee, cigarettes, processed foods, and too much meat aren’t good for you, but you don’t let that stop you from enjoying them on special occasions or when you get a craving.  You try your best to drink enough water, exercise regularly, and see the doctor for routine visits, but you don’t stress about it too much if you don’t always succeed.  Your goal may be to live a healthy lifestyle, but not at the expense of your mental health!

13-16 points: Room for Improvement

You have some idea of what is good for you and what is not, but you could stand to put your health first a little more often.  Drink more water and eat fresh produce whenever possible.  When eating processed foods, look for alternatives that contain no trans fats or artificial ingredients; products with fewer than five ingredients are best.  Try to increase your activity levels as much as possible (you can never be too active), and be sure to see your doctor for a yearly physical, so that you can catch any problems before they get too serious.  Regarding sun exposure, only UVA sun block actually blocks the radiation that causes skin cancer, but don’t forget that you still need about 10 to 15 minutes a day of sun exposure (sans sun block) for proper vitamin D production.

8-12 points:

You break every health rule known to man, and don’t give a hoot, either.  You may be happier not having to worry about how healthy you are, but your body will pay the price!  You could benefit from some small changes to your lifestyle: Cut back on coffee and/or cigarettes, find healthier substitutes for your favorite foods (such as alternate brands that use fewer artificial ingredients), and find ways to sneak fresh produce into your diet.  Even if you aren’t the exercising type, find little ways to increase your activity level, such as going for a short walk once or twice a day and taking the stairs whenever possible.  And for heaven’s sake, see your doctor once in a while!

Shelly Towns manages online marketing strategy for Angie’s List, which collects ratings and reviews on local contractors and doctors. Whether you’re looking to find a local doctor or vendors that provide house cleaning Dallas services, Angie’s List provides you with the resources to find the best. Shelly is a published author and spends most of her time thinking about SEO and viral content.

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Either when you are running or pedaling your treadmill or elliptical, your breathing technique is crucial for both your stamina and effective muscle training. Here’s one technique you may want to try: 3-steps rhythmic breathing.

This means you breathe in rhythm with your stride every time you step timing your breaths to your foot strikes. You breathe in for three steps and breathe out for three steps: breathing in (one two three). Breathing out (one two three).

Here are some tips to follow the pattern:

• Stick to short and shallow breaths;
• Never break the rhythm: if you go uphill, do not slow your step. Instead, make smaller steps to keep the same number of foot strikes;
• Maintain natural, not forced breathing;
• Breathe from your belly or diaphragm, not your chest. This way you will also be stimulating your abdominal muscles.
• Listen to how you breathe. If you hear yourself breathing too loudly, this may mean you are taking a too fast rate.

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