Strategies for Outside Exercise


4 Fitness Building Training Sessions For Cyclists

Video taken from the channel: Global Cycling Network


10 Exercises to Develop an Athletic Physique

Video taken from the channel: VAHVA Fitness


Outdoor Exercise Tips

Video taken from the channel: Copeman Healthcare Centre



Video taken from the channel: Jess Coate


outdoor workout

Video taken from the channel: Noelle Benepe


6 TOP TIPS ON HOW TO GET MORE OUT OF YOUR WALKS tone up and burn more calories every time you walk

Video taken from the channel: Lucy Wyndham-Read


5 Running Tips for Beginners �� 5 Things I Wish I Knew about Running from the Beginning

Video taken from the channel: Caty Culp

50 Tips for Taking Fitness Outside Stake Out Your Territory. The first step to outdoor workouts is figuring out whereto do them. When you have easy access Respect Your. 5 Important Outdoor Exercise Tips Though most of us can’t wait for the snow to melt, the transition from Winter into Spring can be a tricky one for outdoor fitness. Our exercise department put together some tips for your next outside workout.

Dress “dry” not just “warm. Current national guidelines recommend exercise (such as brisk walking) for 30 minutes, most days in a week. According to the guidelines, walking for 30 minutes, 5 days a. For starters, dress for the weather.

Whether it’s cold or hot, that usually involves layering so you can start off warm and peel off layers as you heat up. In warm weather, check out. Winter fitness: Safety tips for exercising outdoors.

Dressing in layers, protecting your hands and feet, and paying attention to the forecast can help you stay safe and warm while. 5 Best Safety Tips for Your Outdoor Summer Workouts 1. Be aware of the impact heat has on a routine workout. The same exercise routine in warm weather compared to cooler 2. Give your body time to adjust to the heat. Don’t go all-out with an intensive exercise routine in warm weather right 3. To safely exercise outdoors at home or otherwise, keep this advice in mind: While running, walking or biking in your neighborhood, maintain a distance of at least six feet.

Topics coronavirus outdoors Outdoor Exercise running masks Workout Tips. Sign up for our SELF Motivate newsletter. Get exclusive workouts, fitness tips, gear and apparel.

The Most Important Tips for Staying Cool, Hydrated, and Un-sunburned During Outdoor Workouts 1) Bring a sports drink or two to replenish your carbohydrates and. If you are going to exercise with a small group of friends, plan to meet up at the destination to avoid close quarters like carpools, and consider outdoor activities rather than fitness studios.

List of related literature:

Outdoor exercise with nature, fresh air and sunshine is ideal (e.g. brisk walking, light jogging, cycling, swimming, stretching, weight-bearing exercises).

“A Guide to Evidence-based Integrative and Complementary Medicine” by Vicki Kotsirilos, Luis Vitetta, Avni Sali
from A Guide to Evidence-based Integrative and Complementary Medicine
by Vicki Kotsirilos, Luis Vitetta, Avni Sali
Elsevier Health Sciences APAC, 2011

Outdoor exercises can be of many kinds—it can be as simple as going out for a walk or a run, hiking, riding your bike, swimming, or it can involve taking your usual strength training outdoors.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

Many outdoor magazines, websites, and personal trainers can offer tips for training and conditioning for specific outdoor activities.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

You can do this exercise either indoors or outside.

“High Magic: Theory & Practice” by Frater U.:D.:
from High Magic: Theory & Practice
by Frater U.:D.:
Llewellyn Publications, 2005

Indoor training, especially on an exercise bike or an elliptical trainer, is just as good as outdoor exercise.

“Prediabetes For Dummies” by Alan L. Rubin
from Prediabetes For Dummies
by Alan L. Rubin
Wiley, 2009

If the weather sends you indoors and onto a treadmill, hold on to the rails (but not with a death­grip).

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

Walking, jumping, or just moving on a mini-trampoline (rebounder) may work well for some people who prefer to exercise at home.

“The Athlete’s Guide to Diabetes” by Sheri R. Colberg
from The Athlete’s Guide to Diabetes
by Sheri R. Colberg
Human Kinetics, Incorporated, 2019

If it’s winter and you can’t be outside or can’t get to a suitable hiking area, train in the gym.

“Trail Tested: A Thru-Hiker's Guide to Ultralight Hiking and Backpacking” by Justin Lichter
from Trail Tested: A Thru-Hiker’s Guide to Ultralight Hiking and Backpacking
by Justin Lichter
Falcon Guides, 2013

You can do interval aerobic training running back and forth in your backyard.

“The 9 Steps to Keep the Doctor Away: Simple Actions to Shift Your Body and Mind to Optimum Health for Greater Longevity” by Rashid A. Buttar
from The 9 Steps to Keep the Doctor Away: Simple Actions to Shift Your Body and Mind to Optimum Health for Greater Longevity
by Rashid A. Buttar
GMEC Publishing, 2010

• Indoor exercise equipment (treadmill, exercise bike, trampoline, mounted mini-basketball hoop) are also helpful to have in your home, especially if they are limited in their outdoor play time.

“The ADHD Book of Lists: A Practical Guide for Helping Children and Teens with Attention Deficit Disorders” by Sandra F. Rief
from The ADHD Book of Lists: A Practical Guide for Helping Children and Teens with Attention Deficit Disorders
by Sandra F. Rief
Wiley, 2015

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Bibliography: oktay_bibliography

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  • Hey guys! First of all, I’m SO happy that so many of you found this video helpful! Second of all, there are more videos like this to come, so if you haven’t subscribed already, feel free to do so! ❤️ If you’re curious about my day-to-day life as well, I invite you to come on over to my vlog channel and hang out! Things are about to be changing like crazy in my personal life (moving, new jobs, and just a fresh chapter in my life), so those vlogs are going to be a roller coaster for sure. You can check out the vlog channel here:

    Happy running!


  • If you still have your sumsung try Samsung Heath. It offers a lot from heart, weight, running, walking, swimming, cycling and many more.

  • One other tip is that you should strip off as much weight as possible which includes what’s in your body like fluids and food. You should wait 30 minutes before your run or you’ll get quezzy. Try not running up hills when you first start out running as a beginner. Also have minimal stimulants as them and running, combined, don’t really mix although, in most cases, is not harmful but expect your blood pressure to be elevated more than normal.

  • I started running like a week ago and i think the first day is the worst and then after the second day you begin to enjoy it, which is why i am here

  • These tips are very useful..I was an avid speed walker..I speed walked for minimum 4 hours daily some days were 6plus hours…I hope everyone watching this video will apply these tips..I know first hand they are effective and work!!.I love that @ Lucywyndhamread explains every move and why it’s so important to achieve maximum results..our bodies are machines…keep them moving..��������❤️

  • Dear Matt Stephens, unfortunately analogue is technically electronic. No 1 and 0’s involved in the data transfer from sensor to display but still lots of electricity flowing. #factcheck

  • Isn’t the reason why running clothes don’t come with pockets obvious? I mean have you tried to put in object in a pocket and run, that is bumping in the free space and hitting your leg, not appropriate.

  • This really works, I did this my whole life bc a lot of my weight ends up on my thighs so they weigh me down, so I start running at a slow pace basically jogging or not even that just picking up my feet sometimes people pass me walking lol but I try to get to the finish line then the more I do it I tell my self okay let’s run a bit faster and I tell myself how many breaks I can have which is one or two before you know im runing and or sprinting in no time ��but eating healthy plays a big part in your energy as well, so eat healthy or you will always have a hard time breathing when running.

  • Every time I run my shins start to hurt so I just end up walking. ��‍♀️ maybe best thing for me is to do walk-run combo like do spurts

  • Hi Caty, this clip has now 11 Mio. clicks and i do not understand why you create not another running video? Life could be so simple.

  • I love this workout so much and keep coming back to this video. These mobility exercises have been a game changer for me. It’s taking time to incorporate them into my training and create shifts according to my capacities. Can’t say enough for the brilliance of these simple yet profound movements. Thank you. You continue to be a powerful inspiration for me. God bless you.

  • Caty, not sure you will see this much less answer the question I have. I am just starting to run again and I ran across your video. You were talking about the gear, more specifically the shoe’s. I noticiced when you tied your shoes you turned the laces parallel with the shoes themselves, what is the purpose for that.

  • These blue Nike shoes in your video are not designed for your trail running. They are designed for a flat asphalt surface. You need to switch to trail running shoes to run through that deserted area in your video otherwise you are badly damaging your feet.

  • Some of these tips are really just common sense. Obviously you should learn which shoes are best to run with and what you’re able to carry while running. Digesting and running don’t go together, so at least to me, it’s obvious not to eat a lot before running. And personally (this part is just what I think) I find upbeat music a way better motivation than reminding yourself of the struggle, but lying to yourself at the same time. I just had higher expectations for this video like, remember to also move your arms while running for example. The pacing tip was good.

  • My motivation is that there is an insurgent chasing me with a fixed bayonet on a bolt action rifle. I’ve ran over 5 miles more when I think of this

  • This has been my favorite training video so far. I like how the training session examples were very applicable to all riders, including those training without HR and/or power. All of these sessions are very practical and can produce great fitness for every rider without being overly technical. Great job guys, love the videos!

  • I have worked hard to get in good shape. To be honest, I found many of these exercises to be extremely challenging. That is not to say they are bad. But many of these put a premium on balance (again not a bad thing) but worse, some put real strain on my lower back. I suffer from a herniated lower disk, so to be honest, more than a few of these exercises I won’t repeat. I urge you to add that caveat to your description.

  • I need some help
    I was able to jog properly at first
    But after like 800 metres I just can’t run because I start to have nausea like with every step…….and that’s why I have to walk the rest…..but now it’s even worse. What do I do?

  • Wtf is this video, I thought she will give some stretching and warm up tips, but she is promoting here shoes and some fucking belts. What a waste.

  • Your actually amazing. Thank you for your help. I always tell myself I can’t do something, I used to be the fastest runner In school too. I’m excited to start running again.:)

  • Great video! Morning exercise is very important… I challenge myself to do some sort of exercise every morning or evening especially during this quarantine

  • What about a fartlek? That can be done totally on feel and it’s one of the most fun (and potentially very painful) workouts out there.

  • I literally just came back from running and I just want to say: if you’re worried that people are going to look at you, just wake up at 5-6-7 am and do the jogging then. I’ve done my first ever jog at 6am today, I didn’t see a single soulexcept a cute snail I named Tony.

  • I’m flabbergasted there are barely comments, much more? Videos such as these have had comments disabled. With that being said, Beautiful lady, easy going workouts and yeah, WOW. ������

  • But the base…. THE BASE!.. muahahaha.
    For me its impossible to ride 5min out of the saddle yet…
    I am still working on it, but I am far away from 5min…

  • Is endemondo a good app for running! My family all use it for walking so I downloaded it but I don’t know if it’s good for running?

  • Love power walking. Walk as fast as i can every other day for 1hr (days in between i do body weight exercises) Usually drenched in sweat after first 20mins of fast walking. Walk so fast i mostly have to concentrate on my form and ground ahead so as not to trip/ bump into people. Clears the head. Burns fat. Best of all i get a natural “high” from it, usually around 5-10 mins after finishing. High can last for hours. Everyone who has functioning legs should do this according to their ability. You’ll improve quickly. So natural. Throughout most of our history humans have had to walk long distances regularly. Its only in the modern era that we’ve been able to be sedentary for prolonged periods. Which is very detrimental to health. The benefits of walking and especially fast walking are astonishing both physically and mentally. As opposed to running there’s way less risk of acute/chronic injury and if you walk long enough its as beneficial possibly even more so than running. Not anti running at all, but i suffered knee injuries from it and turned to walking. Never looked back.

  • I walk around my local golf course daily. I do between 5-8 miles a day before my nightshift, I do the arm stretches and leg stretches on my walks. I was getting so fed up with idiot people leaving all their rubbish on the floors around the lively golf course apposite my flat. I’ve dedicated 1 of my walking days to ‘rubbish walks’. I bought myself a litter picker so I’m getting exercise and making my lovely walking area cleaner. It’s disgusting why people decide to throw litter on the floor in such a beautiful area

  • The cues you give while doing workouts helps me tremendously (especially “tuck in your tummy” reminders). Having all these tips in one place is wonderful! Thank you! <3

  • Thank you. I’m 59 and out of shape but I have a goal of returning to Europe in a yr. Can’t backpack when your out of shape. I will make it and this will help me reach my goal.

  • Really good video love the concept of the pyramid plyos the music was a little loud cuz I could hardly hear you talking keep em coming u r changing the world by sharing and inspiring us with your hard work and dedication I rarely see videos on youtube that talk and walk you through the gym and show you how to use equipment and how many reps to do for optimal glute growth I would love to see a video of your glute day while in the gym of you going heavy squats deadlifts

  • Lucy, I watched this video this morning and then headed out on my walk.  What a difference!  I never realized that I was just briskly walking instead of power walking, and I also never realized that my elbows were flailing out to the side-not a lot, but still not straight back.  In order to get them to move straight back, I had to lift my shoulders and almost squeeze my shoulder blades together = instantly better posture!  Now it’s time for your Sept challenge.  Love love love your workouts!!#Lucyssquad!!

  • Hi Lucy. I’ve recently taken up walking 6 days a week and I’m loving it. Most days I do 8k and I’m loving how toned and fit I’m feeling. I even done 16k one day! Been going strong for over 3 weeks and lost 6lbs. And the best thing is my arthritis hasn’t flared up like it does with other exercises!

  • Probably very interesting but I really do not understand why you are completely dressed in black. Ever heard of road safety. You should wear at least a bright jacket so you are more visible to oncoming trafic. All your effort is blown away if you get hit by a car.

  • If you can’t afford the exercise belt, a simple bum bag (fanny pack for you Americans) will do, just make sure you adjust it so it fits without moving up and down! Not quite as good but cheap and you can make it work! I’m struggling with running but am persevering!!

  • Lucy, I want to get fit and not that easily out of breath anymore. But I don’t want to lose more than 4/5 kg. How can I do this? Often people work out because they want to lose weight but for me it is to get fit and especially for my mental health (get easily stressed out so it helps me relax and feel good)

  • Dear Noelle Benepe,

    I watched your outdoor workout video and I like it. My utmost respect & interest. Good job! I hope I can inspire you to watch my own short video with my own version of a challenging outdoor exercise.

    I hope it may provide you with new insights and inspiration. Check out lots more of my variations, challenges & exercises on my YT channel (if you like).

    Thnx for your time. Best wishes & hope till soon, Jacky from Holland

  • Your glutes are insane! Squats, squats and more squats. My siblings use to tease me about having a flat butt when I was younger. Power walking, stair climbing, kettle bell & dumb bell squats helped me develop some serious Lower Body toning.

  • You have been a huge motivator for me to lose weight i follow you on IG im loving these videos! I do have a request I’m struggling a bit with my squats posture and what muscles i should be using and im getting different answers from a lot of trainers ive seen the way you have transformed your body and i trust you would know! If you could make a tutorial video on squats that would help alot of us out:-). Keep going hun your doing great

  • OMG, are you serious. I am really going to have to work up to this. I was dead after the first squat sequence. The first 10, 10, 10 reps….

  • That flip belt is a lifesaver! I was searching for something to carry my stuff when running, because I just hate having that arm strap on me.
    Thanks for the tip!

  • #torqueback Living and riding in rural S.W.Scotland most of the roads around here are particularly nasty in winter with runoff from farmland making it like trying to ride on a soupy layer of mud, slop and effluent which is not nice especially when combined with local car drivers that treat the roads like race tracks. (had too many near misses for my liking) I am currently building another training bike based on one of my Dawes ‘crosser’ frames and some spares that were in storage (Deore 3x drivetrain, Vuelta ‘crosser’ wheels and wide(ish) tyres) What training sessions would you recommend for winter rides on gravel tracks & forestry fire roads? as these are safer places to train in winter with no interaction between bikes and cars.:-) Cheers.

  • Bullshit������ he will not live passed 85 to much strain on his heart. What is going to do live till 100 and shit in a nappy well done.

  • A tall frame is what I like the best because my leg has less bend in it at the bottom of the cranking and I feel like it more power when I have less bending my knee at the bottom of it is this so or not

  • Doing this today!! Thank you for the workouts. I been rockin with you and Prolover on IG for a minute. I’m so glad you have a YouTube channel!! Keep doing your thang!

  • Went for a hike with my boyfriend and we added a HIIT power walk / jog / recovery element. Those four minutes were so tough but soooo rewarding. Will add different elements every time now. ������

  • For me walking is a great way to have a peaceful mind, think about things, and worries, and to feel balanced and happy! Everything else comes along naturally.:)

  • Learn the benefits and find instructions in this blog post ➞

    Take our free physicality quiz and discover your physicality type ➞


    Hii friends new video is out related full body fat loss workouts for beginners kindly do your support for my video as you can����

  • Wing chun home based learning YouTube video channel. Here we also known about fitness training and healthy food advice. Click below link:

  • Run to a new song, try learning the lyrics while running & see how much you remember when you’re finished ��

    I mean I would never but—lmk how it goes if you try

  • From Toronto. At 64 years of age now and having to evolve my workouts has been an interesting journey of learning and applying the knowledge. Balancing exercises like these become very important for our stability as we age. Myself I’m 6ft 6 inches and still 250 and muscular. Keeping the muscles period is the first goal and this helps the balance of course. I will add these to my discipline.

  • I follow u on IG and im glad u made a YT channel can’t wait to see your future videos…..convince Chadoy to make a YT too. You guys are inspirational and have helped me find my own motivation…. Thank you �� ✌

  • Great video content! Apologies for chiming in, I would appreciate your thoughts. Have you thought about Patlarny Become Tall Principle (search on google)? It is an awesome one of a kind guide for learning how to grow taller fast minus the normal expense. Ive heard some unbelievable things about it and my cooworker at very last got cool results with it.

  • This guy the way u works out and the way he looks is so different I would be shredded the work out he does if I do but then again I’m just chilling eating chips �� ����

  • What is your day today workout routine. Do you switch it up often, or do you stick to certain routines for a certain amount of time?

  • Great bike channel happy new year to all I cycle 3 miles to work everyday I always seem quicker on the way home this is a great fitness vid thanks to all

  • I really like the video,no electronics or power meters.I have a simple cycle computer that tells how fast I am going and my average speed which can be depressing.The hill reps were my favorite.I always say hills make you strong.I also call them the great equalizer,in other words anyone can fly on the flats but put them in a climb and things can really slow down!

  • brilliant training tips… as cycling beginner, is it suffice to simply go through a weekly cycling training via distance or increasing the distances? example week 1 3km, week 2 5km, week 3 8km and so on? will this help to increase stamina, leg strength and endurance in cycling?

  • running never been my favourite…… this video made me change my attitude! thank you so much for sharing, step by step I’ll try it

  • I absolutely hate running. I do calisthenics and I like to include endurance training to my workout. But when it comes to running I despise it

  • I like this kit…very snazzy guys! I could use something like that…all black hides the holiday indulgence. Smh. #delicious #cycletillidrop lol

  • 3:20
    I’m sorry if this sound like snobbery or something, but are you suggesting that 8/10 effort on a road bike will amount to 21kmh (13mph) average speed? That seems pretty low, especially on a circuit you know well. Judging this as MTB rider.

  • Cool video ; amazing how simple yet effective lower/mid exercises can provide the necessary stimulation for fat loss and strength. I do some of these myself in exception of doing too many squats, I stick more to burpees, leg kicks, use the bench with diff ideas. Thumbs up.

  • This Over/Under cadence workout is great! 3x20km and I have really enjoyed! good for tt preparations and more varied than ss/threshold sessions:)

  • Love my 20/40 interval sessions. 20 secs hard sprint, 40 secs easy spin. 10x per set, 5 mins easy between sets, 4 sets total (plus 10 mins warmup & 10 cool down). Total 1:15 hrs, 40 sprints. So actually not that different from your “30 sprints in one hour” recommendation… just differently structured. And by specifying a length of time for the sprint, I find I can’t just let them get gradually shorter as I get more tired.

  • Was feeling disappointed as I am at the end of week 4 of couch to 5k and I just couldn’t finish the run. Your video made me be kinder to myself and is very motivational ��

  • I picked up this one from a local pro and its great for criterium training. Handy if you have a power meter. Ride in Zone 4 for 5 minutes, bump it up to Zone 5 for 3 minutes, and finish with a 15 second all out sprint. Return to Zone 4 with no rest and continue the pattern. Complete 4 to 6 intervals in a session.
    Helps with lactic acid processing and recovery while still riding at a hard power output similar to what you would experience in a crit.

  • I’m sorry I am finding it quite hard to find a climb ‘5 mintues long’. Next time Matt offers to do the graphics, politely dismiss him, sending him away to practise clipping in.

  • Pretty cool LastyCam but what’s up with all that ‘stuff’ bouncing around between his legs?:).
    Nice paintjob though… I bet he designed that himself!

  • OK GSN: Today i wheight 92 kg and i take your advice,
    One day hill repeat one day flat corse. Objective 80kg and Mendola Pass,Tonale Pass, and oder Dolomites passes (sorry for my grammar)!!!Ps I live in Italy(Dolomites) and i try to upload all my rides on STRAVA.

  • Awesome stuff, Loved session 1 hill climb Rep#4 I think that smart bike probably makes the difference, is that paint job stock!!! on a serious note, are these a once a week gig or as many as manageable, or realistically for 90% of folk who don’t have a personal trainer 2/3 times a week. Wot is that pose by Matt in the closing scene, shouldn’t you have all picked your favourite “how to stand with your bike pose”

  • I was so fat with so much of oily skin and pimples 2 years ago and I hated exercise and running,, but one day,, I saw a boy in the market,, he was begging money for food and I was shocked when I saw that he didn’t had both legs,, I was so depressed about him and sad,, he was at same age as me,, then I realized how lucky I am that I have a perfect body with all parts.. then I decided I will exercise and now after 2 years,, I have six packs with a perfect clean face without any pimples and oily skin,, thank you for that boy, because he was the one who openedy eyes,, but sad i never saw that boy after that day again..����

  • Lo was definitely waiting for the sponsored by fit belt haha glad you like it and I hope they toss you a sponsorship! Thanks for the tips. Love your style of video very down to earth and helpful!

  • Oh my goodness, Just finished, as I am walking back up stairs for my shower I can’t walk in a straight line. Great workout vid, looking forward to the next knee bender. Thanks.

  • I’m working on training for a ironman triathlon (2.4 mile swim, 112m bike, 26.2m run). Would these be good to train with or do you guys suggest on doing more mileage/more steady state? I want a fast time but biking is my slowest element, and its 50% of the race? I need to get my heart rate down and finish 112 (180km) in 5 1/2 hours ish but still have gas in the tank for my marathon. Obviously you guys are cyclists and not triathletes but have any tips? Thanks!