Ditch the gym, head to the playground
Ditch the gym, head to the playground
The
'playground workout' encourages you to get outside, play kiddie games,
and have fun while you lose those extra kilos. Melissa D'costa tells you
all about it.
The next time you go out with kids to the nearest playground, don't just sit on the side while they have all the fun. Go ahead and join them as you attempt the 'playground workout', which encourages you to re-live your childhood days, having fun while you get rid of the extra flab.
The playground workout is a convenient, full-body workout promoted by Tina Vindum, owner of Outdoor Fitness, in Marin County, California, for those who find it difficult to make time to exercise. It involves using equipment that is easily available on the playground.
Ditch the gym
Fitness expert Althea Shah tells you how to use equipment easily available in play areas, like swings, monkey/jungle gym bars, and park benches to tone your body.
You can do different exercises using monkey bars.
The arm hang
Targets shoulders, biceps, triceps and upper back. Holding the bar in either an overhand (pull-up) or underhand (chin-up) grip, hang on as long as you can keep your chin above the bar.
Pull ups
Using an underhand grip, grasp a bar that's s three to four feet high. Keep your hands shoulder-width apart and extend your legs in front of you until your chest is under the bar; place your feet hip-width apart. Pull your chest close to the bar by drawing your elbows alongside your ribs. Straighten arms and repeat. Aim to do five pull-ups; work up to 12 to 15. Use different bars to try different grips — narrow, wide, palms facing inward, etc.
Hanging knee raise
Hanging underneath a bar, bring your knees up towards your chest in a tuck position. Slowly lower back down, only allowing your toes to touch the ground before bringing your knees up again. Try for one set of 10 repetitions.
Benches - Push ups
These are static benches available for people to sit on. Targets chest, shoulders and arms. Select an elevated bench and push-up with your hands on the bench. Put both of your feet on the bench and your hands on the ground to turn these into a decline push-up.
Slides
Little slides are available for kids to slide down, you can use this in the reverse function to target your abs.
Climb to the top and sit backwards. Hook your feet around the top edge. Slowly lower yourself down and raise back up, keeping your arms crossed in front of you or support your head. Do two sets of 10 repetitions.
Poles targets legs and arms
You can slide up and down a pole like a fireman.
Benefits of this workout
Holistic health guru Mickey Mehta, says, "While working out in the sterile environment in a gym one needs an extra stimulus in the form of music, however this is not the case with the former as being in the outdoors perks you up and helps you relax. This is a great workout because it improve the function capacity of our body and overall natural strength."
Swings
This can help improve strength of forearms, triceps and mobilise your spine since you get traction as you are suspended and the swing can give you extension and flexion.
The next time you go out with kids to the nearest playground, don't just sit on the side while they have all the fun. Go ahead and join them as you attempt the 'playground workout', which encourages you to re-live your childhood days, having fun while you get rid of the extra flab.
The playground workout is a convenient, full-body workout promoted by Tina Vindum, owner of Outdoor Fitness, in Marin County, California, for those who find it difficult to make time to exercise. It involves using equipment that is easily available on the playground.
Ditch the gym
Fitness expert Althea Shah tells you how to use equipment easily available in play areas, like swings, monkey/jungle gym bars, and park benches to tone your body.
You can do different exercises using monkey bars.
The arm hang
Targets shoulders, biceps, triceps and upper back. Holding the bar in either an overhand (pull-up) or underhand (chin-up) grip, hang on as long as you can keep your chin above the bar.
Pull ups
Using an underhand grip, grasp a bar that's s three to four feet high. Keep your hands shoulder-width apart and extend your legs in front of you until your chest is under the bar; place your feet hip-width apart. Pull your chest close to the bar by drawing your elbows alongside your ribs. Straighten arms and repeat. Aim to do five pull-ups; work up to 12 to 15. Use different bars to try different grips — narrow, wide, palms facing inward, etc.
Hanging knee raise
Hanging underneath a bar, bring your knees up towards your chest in a tuck position. Slowly lower back down, only allowing your toes to touch the ground before bringing your knees up again. Try for one set of 10 repetitions.
Benches - Push ups
These are static benches available for people to sit on. Targets chest, shoulders and arms. Select an elevated bench and push-up with your hands on the bench. Put both of your feet on the bench and your hands on the ground to turn these into a decline push-up.
Slides
Little slides are available for kids to slide down, you can use this in the reverse function to target your abs.
Climb to the top and sit backwards. Hook your feet around the top edge. Slowly lower yourself down and raise back up, keeping your arms crossed in front of you or support your head. Do two sets of 10 repetitions.
Poles targets legs and arms
You can slide up and down a pole like a fireman.
Benefits of this workout
Holistic health guru Mickey Mehta, says, "While working out in the sterile environment in a gym one needs an extra stimulus in the form of music, however this is not the case with the former as being in the outdoors perks you up and helps you relax. This is a great workout because it improve the function capacity of our body and overall natural strength."
Swings
This can help improve strength of forearms, triceps and mobilise your spine since you get traction as you are suspended and the swing can give you extension and flexion.
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