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outdoor cardio bicycle

Outdoor Cardio Activities For the Summer

The sun is out, the temperature is great, and yet you are still in the gym slogging away on the cardio machines. Summer equals outdoor fun and that includes exercising. In this list we have listed 5 outdoor exercises that can easily replace cardio machines. If you are looking for a punishing workout or a gentle cardio activity the outdoors has it all.


This an obvious one, but it is the easiest to start and allows you to go at your own pace. Treadmill running is dull, and as your grandma would say when it is a sunny day you should be outside. Physically there isn’t much difference between treadmill running and outdoor running, yet outdoor running has one big advantage and that is enjoyment. The BBC brought to light a study that found people enjoyed running outdoors much more than on the treadmill and were more likely to keep it up. Running outdoors in the summer also means you get a healthy dose of vitamin D.


After running, cycling is the next most popular outdoor exercise and for good reason. You can go further, tackle different terrains, and it is an activity that is great for the family. Cycling can be anything from an hour activity to an all day exercise. Another advantage is that biking can also be easily incorporated into daily life. Either cycling to work or running errands will not only burn calories it will save money.

Tough Mudder

Designed by former British Counter Intelligence officer Will Dean, Tough Mudder is a 10-12 mile long obstacle course that challenges both physical and mental strength. An typical course will feature around 20 obstacles that will dunk contestants into ice cold water, electrocute them, have them scrambling up and over numerous obstacles and have them crawling through lots of mud. In an interview with Coach Mag, Dean explained that Tough Mudder isn’t about being first: “It’s a challenge about teamwork, fun, camaraderie and overcoming your fears over 10-to-12 miles.” There are numerous Tough Mudders held over the world at any one time, be sure to check for one near you.


If you want to exercise outside in a social environment but don’t fancy getting covered in mud every time you do it, then joining a soccer team may be ideal for you. Soccer is not only a great way to get the heart rate up it is also a great social sport. To get an idea of how tough the sport can be on the body Soccer Laduma states that Cristiano Ronaldo runs an average of 8.38 kmper match.

The Real Madrid attacker was once the most expensive player in the world and is renowned for being one of the fittest soccer players around. His supreme fitness levels have helped him win both the Premier League and La Liga during his career, according to preview site Betfair who also cover the Champions League, a tournament that Ronaldo has once again found himself in the final of, this time against Juventus. While it would certainly be a feat in itself to get up to the fitness levels of the iconic Ronaldo, he has inspired many to take up the sport and he is testament to the fact you can achieve anything if you put in the work, and train hard.


Yes, you read it right. Golf is not the passive sport you think it is and with a few tweaks it can become an effective cardio exercise. If you forgo the golf buggy then the average golfer will walk around 3 -5 miles per 18 holes. A golfer also needs strong core strength for balance and stability when swinging a club. It may not be as cardio intense as the previous examples but it is ideal for those who want a gentler workout.

Healthy Choices at Newk’s

Newk’s Eatery


Healthy menu options at Newk’s Eatery:


  • Salads to choose from:

    • Kale and quinoa, Simply, Greek, Chef, Cobb, Black & bleu, Shrimp Rémoulade, Newk’s Favorite, Ahi tuna, Shrimp and avocado, Kale Caesar

      • Modifications: Ask for dressing on the side and only use half. Add chicken, shrimp or salmon to round out the meal with some protein. Ask for no cheese or half the cheese to cut back on overall calories. Their salads are quite large; consider boxing up half to save for later.


  • Sandwiches to choose from: The better options are the ones made on their 11 grain bread.

    • Sandwiches made on their 11 grain wheat bread:

      • Pesto Chicken, Vegetarian club, Turkey Breast, Turkey Avocado

        • Modifications: The sandwiches are basically fine the way they are, but if you’re wanting to be extra careful with your overall calories then consider removing the mayo and the cheese.

        • For the side dish: order half a salad (dressing on the side) or the fresh fruit cup

    • Sandwiches made on their french bread:

      • Ahi Tuna, Grilled Chicken, Grilled Steak, Shrimp Po’boy

        • Modifications: Consider removing the mayo and cheese.

        • For the side dish: order half a salad (dressing on the side) or the fresh fruit cup

core strength

Core Strength, why is it so important?

Most people think of your abdominal muscles when they hear someone say to strengthen your core. But the Core includes muscles in the pelvis, low back, hips, and abdomen. They all work together to stabilize your body so that you can do sport activies or everyday tasks.

So what does the core do? The core muscles are responsible for stabilizing the spine by creating stiffness that limits excessive movement in any direction. So therefore when you move laterally is will limit this movement to guard the spine which holds your spinal core.

To ensure a safe effective workout it is important to strengthen the core so that when your body goes to reach for a box off the ground, perform dead lifts, or run after your dog you will be keeping your spine safe. Research shows that humans with a higher core stablity have a lower risk of injury.

Deadlifts, bridges, wood chops, planks, and crunhes are all way to build your core strength. Adding these exercises to your workout can help you prevent injury, build muscle, and keep your spine supported.