Outdoor Trainer

Tree Sit
Works: Quadriceps, core abdominals, shoulders, mental focus, environmental integration
Props: Tree with a strong base, light post, wall or mailbox

The Tree Sit exercise is an updated version of that classic ski-conditioning exercise, the “wall sit.” It’s usually done within the confines of large gymnasiums with wood floors and beige walls, but here I’ve added a much more interesting prop—the tree.


Detailed Description

Too far too fast—overtraining and injury
Overtraining syndrome is the most common cause of injury and physical ailments. In a rush to accomplish too much too soon, people often do themselves—and their fitness goals—real harm. Play it smart, and you stay healthy, make steady progress, and enjoy your exercise uninterrupted by injury and fatigue. Overdo things, and you risk a host of injuries, including shin splints, stress fractures, ankle sprains, knee and lower back pain, and foot pain. 
 
Learn the Signs

Aside from the the type of environment you're using, another factor in choosing your location is the type of workout you’re planning. Each of Outdoor Fitness’ three types of workouts—single site, multi site, and traveling—have characteristics that lend themselves to particular locations.

"Core" is one of the most overused words in the fitness industry. Find out what it really means to have a strong, balanced core.
 
What do you think of when you hear the word “core?” Immediately most of us think of the general “center” of the body between the pelvis and the lower ribs. When we work out to strengthen our core we focus mostly on the abs, the glutes and the low back muscles believing that the harder we work on them the more protected from injury we’ll be. So why are so many people in pain despite putting in so much work to strengthen their core?

You've heard it said before:  Thoughts are things. The impact of our mental and emotional selves on our physical selves cannot be overestimated.

Flexibility training should be a part of each workout. Your warm up and cool down are prime times to concentrate on flexibility.   Becoming more flexible aids performance, prevents injury, increases circulation, lengthens tight muscles and removes waste from your system. It’s important to warm up before you stretch, so that you slowly raise your heart rate, by which you’ll increase circulation and oxygenation of muscles, speed up nerve impulses, warm and lubricate muscles, ligaments and joints.

If you start every workout with a warm up for your body and mind - you will find that your workouts become easier, more enjoyable AND you'll take your fitness to a new level.
 
Every workout should begin with a five- to ten-minute warm-up. A warm-up is your time to limber up your body—and your mind—in preparation for the workout to come. It can be as simple as a walk or a jog.

We have a saying at Outdoor Fitness: There’s no such thing as inappropriate weather, only inappropriate clothing.”
 
Outdoor Fitness is an all-season, all-climate workout program. Changing seasons offer new stimulation for your body, your mind, and your senses. The variety and fluctuation of the weather and seasonal changes keep you challenged, enhancing the pleasure of exercising outdoors.
 

Sure, we all want great looking abs, but have you ever stopped to think about what your abdominals do?
 
The muscles of your abs or “core” help you with good posture. And every movement you make, from sitting, squatting, bending, twisting, reaching, walking and running, stems from your core. A strong core is not only a key ingredient for washboard abs, it’s critical in preventing injuries, especially in the lower back.
 
What exactly is the "Core"?

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