Take's Top Ten: Outdoor Activities | Shuichi Take Fitness: Miami's #1 ...

Since its summertime I thought it would be appropriate to write my next installment of ?Take?s Top Ten? about outdoor activities. Now many of these activities can be done all year around but depending on where you live, I suggest leaving some of them to the warmer months. Swimming laps in the freezing cold isn?t recommended?unless you enjoy frostbite and don?t need your fingers or toes.

Although I live in Miami, my ranking is not necessarily relative to or influenced by Miami. The factors that I took in consideration with my ranking system were cost, equipment needed, the number of participants required and availability. I also factored in my personal preferences because it?s my blog and I can do whatever I want damnit! So I don?t care if you don?t agree with my ranking as you find an activity you like.

As with any activity you participate in, make sure you stretch before and/or after and stay hydrated. Because of the hot summer weather, be sure you stay cool and to avoid heat exhaustion. This can cause serious health concerns so listen to body and monitor how you feel. If you experience any discomfort, become light-headed or nauseous stop immediately. If you are just starting a fitness program or have any previous health issues that may affect your ability to participate in any of these exercises, consult your physician before starting.

OK, now that I?ve gotten the disclaimers out of the way we can start with my list:

10. BOOT CAMP

• Although a boot camp class may not necessarily be an activity per se, it made my list because it burns the most calories per hour and you can find a class pretty much everywhere. Drive by any local park and you?re bound to see a group of die-hard grunts willing to wake up early for their ass-whoopin?. Classes prices are reasonable ($10-$25 per class) and do not require any equipment.
• Bonus Benefit: A six-pack?with regular classes and good nutrition, of course.
• Calories Burned: 640. (Calorie count based on a 150lb person for 60 minutes. To calculate how many calories you burn CLICK HERE)

9. TENNIS

• Some might put Tennis higher than I did but since I don?t play tennis it gets #9. The equipment need isn?t terribly expensive (rackets run about $50-$100) but availability can be a challenge depending on what time you want to play and where. Some courts can be first come first serve so you might have to wait a while before you play. When you make it on the court, expect to burn a lot of calories!
• Bonus Benefit: ?Core strength
• Calories Burned: 450 (singles)

8. ROLLERBLADING

• I actually happen to own a set of rollerblades that?s collecting dust in my closet. I do plan on giving it a try one of these days?hopefully! ?From what I?ve been told, rollerblading is a fun way to get your cardio in and do some sightseeing as well. Even at a casual pace, it burns more calories than you would expect. At a fast pace it can give boot camp a run for its money at the top spot.
• Bonus Benefit: Balance and Coordination
• Calories Burned: 540 (casual)

7. BASKETBALL

• Basketball is a great sport for any age and fitness level regardless of your experience. Just don?t expect to be picked up on a team at the local park if you?ve never played before! ?Courts are available at just about every park and getting a decent one for your driveway will only set you back few hundred dollars. If you buy one just make sure you use it!
• Bonus Benefit: You get to do that Michael Jordan impersonation that you?ve always wanted to do!
• Calories Burned: 250 (half court)

6. YARD WORK

• I know this is more of a chore?and a pain in the ass?then an activity but if you have to do it then consider it your exercise for the day. ?Think of it as a workout; try alternating between your left and ride hand/side and focus on using good posture. You can also incorporate a few exercises like squats, shoulder presses and woodchops depending on the type of yard work your doing.
• Bonus Benefit: Making your spouse happy and your neighbors envious of your yard.
• Calories Burned: 240 (heavy yard work can burn over 500 calories)

5. BIKING

• Despite having the highest cost for equipment, biking is in my top 5 because it also doubles as a mode of transportation.? Many cities now have bicycle sharing systems or rentals so you don?t have to own one?or worry about getting yours stolen!
• Bonus Benefit: Leaving a small carbon foot print.
• Calories Burned: 240 at 5.5mph/450 at 10mph

4. VOLLEYBALL

• Volleyball is towards the top of my list because I?ve been playing since high school and still play on the beach 2-3 time a week. So ya, I?m playing favorites with this one! Volleyball in the sand is much more challenging than playing on a hard court, therefore you end up burning more calories?even if you?re just playing jungle ball (what us ?real? players call it when people just slap the ball around any which way).
• Bonus Benefit: A nice tan!
• Calories Burned: 208 (casual)/ 597 (vigorous)

3. SWIMMING

• With Michael Phelps being an Olympic hero and a commercial pitchman, swimming?s popularity is at an all-time high?which makes wearing a Speedo kinda cool, right? Although Phelps only competes indoors, it doesn?t mean you can?t practice your breast stroke outside. With pools open for another month?in Miami they are open year round?there are plenty of options available. For something more challenging, try swimming in the ocean where the waves add an interesting dynamic. If you happen to see any dorsal fins, put on your best Phelps impersonation and free-style towards land!
• Bonus Benefit: Low impact and non-weight bearing which causes less stress on your joints.
• Calories Burned: 540 (casual)

2. RUNNING

• The only recommended equipment is a decent pair of running shoes ($60-$80). Other than that, running is a very accessible and readily available form of exercise. Many cities have running groups that you can join to add a social element to your exercise.? Not only is running number two on my list but it also burns the second most amount of calories behind boot camp. To stay motivated and consistent, try entering and training for a 5K run (3.2 miles) with some friends.
• Bonus Benefit: You get the right of way when crossing the street?except in Miami!
• Calories Burned: 543 (at 5mph)

1. WALKING

• Walking is separate from running because it has its own Olympic event so I thought it was only right to differentiate the two. Walking gets the top spot for a variety of reasons; it?s low cost, no special equipment needed, it doesn?t require any other participants and it?s available anywhere and anytime. ?Because it has less impact on your body then running, walking is a simple and effective form of exercise for all ages and levels of fitness.
• Bonus Benefit: Burn calories with things you already do on a daily basis such as walking around the mall, sight-seeing, going to and from your car, etc.
• Calories Burned: 300 (at 3mph)

Source: http://www.shuichitakefitness.com/blog/takes-top-ten-outdoor-activities/

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