5 Outdoor sports that you can do with friends & bull; hello healthy

Sport, whatever the goal, doesn't mean you have to spend all your free time in the gym. Every now and then, stop by a city park and take a friend to work out together. Not only will you finally get some fresh air - you can still see the musty smell of sweat in the gym locker room? - Working out outdoors will also give you cardio and muscle strengthening exercises that are just as intense (or even more!) Than working out at the gym.

In addition, exercising with friends can boost your motivation even more, and there's nothing wrong with not lighting a little fire of competition between friends to make you try even harder?

What sports with friends can you do?

Here are 5 sports with friends that prove teamwork can make your practice that much more fun.

1. Fartlek Training

The word 'fartlek' comes from Swedish for 'speed game'. This type of training has been used to increase aerobic and anaerobic capacity in runners, cyclists, and for military servicemen. Don't worry, you can also get a lot of benefits from this training.

To put it simply, Fartlek workouts are defined as periods of sprinting mixed with alternating slower running speeds.

To try out Fartlek this weekend, get your friends together for a jog around a city park or your favorite jogging track. "Assign" one of your friends to act as commander to call out orders such as "From this pole to the meatball cart ahead!" as a signal for you and your friends to run as fast as possible to the predetermined finish line. Take turns playing the role of commander and you can also tweak the type of exercise and its intensity, for example by jumping around, side shuffle, or brisk walking from one starting point to the end.

2. Towel Pull

Ask some of your friends to bring thin towels (or you can use a resistance band). Wrap a towel around your sports partner's waist and instruct him or her to run against the towel "loops" while you fight back from being dragged along with him. This is a great way to add resistance training to your cardio workouts.

3. Shuttle Race

Place five stones, blocks, whatever you can use as a marker, every 10 meters (total distance of 50 meters) on a flat surface. You and your friends start at the first marker. On the count of "Ready, set, go!" run as fast as you can to the second marker, touch the ground, run back to the first marker. Arriving at the first marker, touch the ground and run as fast as you can to the third marker, touch the ground, return to the starting line. Complete one session of this race following the pattern above until the last marker. The first person to make it back to the first marker and touch the ground is the winner. Agree on a prize for the winner and a "penalty" for those who lose at the start of the game

3. High-intensity Interval Training (HIIT)

The city park where you exercise has a volleyball or basketball court? Make this soccer field an impromptu "gym" for you to exercise with friends. High-intensity Interval Training (HIIT) burns so many calories while increasing your maximum aerobic capacity.

Here's how: use the line of the soccer field as a reference when you do the set of exercises below

Sprints (5 times): From one end of the court to the other, sprint as normal as you run and jog backwards when returning to the starting point. Repeat five times.

Lateral hop (30): Jump across the boundary line, then jump back to the starting point. Look forward the whole time you are at it, and stroll along the field. Do 30 jumps along the field.

Sideways shuffle (6): shuffle sideways along the court line, back and forth 6 times.

The entire complete set from HIIT only lasts 10-15 minutes but will make you sweat like a sweat after hitting the gym for an hour

4. Crossfit

An outdoor crossfit does not require a lot of equipment. Do this with your friends:

Session 1 (5 rounds):

5 push ups
10 sit ups
15 squats

Session 2 (5 rounds):

10 burpees
20 bench jump
30 push ups
40 squats
50 lunges

5. Street Workout (Calisthenics)

Calisthenics is a training consisting of various gross motor movements; rhythmic and without additional equipment, where you use your own body weight to build muscle.

The most common calisthenics exercises are push ups and pull-ups. For push-ups, modify your movements slightly with high-five push-ups or T push-ups, doing push-ups on the gym ball or medicine balls. For pull ups, try changing the width of your grip, or using tree trunks or monkey bars that you can find in children's play areas around city parks.

Alternatively, follow this basic calisthenics program: