Training isn’t just in the gym! With a little imagination, a family walk or a game of cards can turn into a workout. Because our garden is full of possibilities, we offer you seven physical activities to get in shape without breaking a sweat!
THE BALANCE BOARD.
This small working tool may seem innocuous, but it is very demanding. It will appeal among others, to fans of board sports such as roller riding, Paddleboard, surfing, or Wakeboarding, but also to hockey players and yogis.
How does it work? We place the board perpendicularly on the roller and try to keep the balance. Stop-stops are installed at the ends of the object to brake the roller. Once we master the technique, hundreds of possibilities of exercises are available to us!
Board training allows working balance, motor skills, and proprioception while strengthening the abdominal belt and stabilizing muscles. Different models and formats are handcrafted in Quebec.
THE CALLISTHÉNIE.
Very popular on YouTube, urban gymnastics, or calisthenics, are gaining more and more followers. This physical activity is for everyone, especially those interested in strength training and gymnastics.
Exercises are performed using bodyweight, whether on the ground or using a bar. Isometrics use force, such as long-pressing hands, like a human flag, while freestyle, on the other hand, chain movements at the helm in a more dynamic way.
To serve as a support, the children's outdoor modules are perfect, as are the facilities in some parks. Moreover, we are seeing more and more places destined for calisthenics, particularly in Quebec City.
THE CARD GAME.
As the name suggests, this activity is inspired by the traditional card game, but each symbol represents an exercise. Thus, it is possible to associate the clover with the pump (push-up), the spade at the facial support with a projection of the legs backward (Burpee), the heart with the flexion of the legs, and the tile with the seated straightening, for example.
A family member shuffles the deck of cards and each player draws in turn. If the first player draws the clover eight, he must run eight pumps. Then, if the second player gets the spade two, he performs two face supports, and so on. However, if a family member draws a valet, all the boys who participate in the activity face a challenge determined by the girls, and vice versa if someone draws a lady. As far as the king is concerned, this figure allows the family to carry out a collective exercise.
For interested toddlers, we make the exercise fun by lending them animal or heroic qualities. We do frog jumps, we walk like a bear (bear crawl), we stand in balance like Superman and we bend our knees like a duck.
CREATIVE HIKING.
It is possible to transform a banal family walk in the neighbourhood into a very fun improvised circuit. Creative hiking is not very complicated in itself. Just start the walk and then, at each pole, intersection, red light, or any other element that allows us to mark the course, we take a weight break.
A member of the family then offers a challenge to others: run on the spot, perform 20 jumping jacks, 10 leg bends (squats), or 15 slots. Once the challenge is met, the hike continues and, at the next stop, a new family member determines the next challenge.
Creative hiking can also be done in the forest by spotting elements of nature every 5 or 10 minutes, for example.
High-intensity fractional training (or HIIT) consists of intense exercises performed over very short periods, alternating with periods of recovery or moderate exercise. The sessions are very brief; they usually last from 10 to 30 minutes. The exercises are usually repeated 6 to 10 times each.
"The time of effort must be greater than the time of rest. This is a ratio of about two to one, in order to increase heart rate and muscle engagement. We opt, for example, for 30 seconds of bending legs, 30 seconds of slots, and 20 seconds of rest. As soon as there is a structure, i.e. A time, effort, and rest, it becomes a
HIIT," explains instructor Galdric Baisset.
THE OBSTACLE COURSE.
Our garden is a real cave of Ali Baba that is full of items that can turn it into an obstacle course. All you need is a little imagination and a few safe objects at your fingertips.
Thus, two chairs glued together can form a tunnel in which to pass, a shovel handle becomes a bar over which to jump, half-timbering ("two-by-four") be a beam on which to walk and improve our balance. The possibilities are endless.
"We can work cardiovascular, strength, endurance, and overall motor skills in both the parent and the child. In short, you can work anything you want," says Kathryne Gervais.
THE HORIZONTAL BAR (BOOTY BAR).
Lovers of classical dance who wish to perform cardiovascular exercises while limiting jumps or impacts that are the joints will appreciate the horizontal bar. This type of physical activity combines postural alignment, Pilates, yoga, and the dynamism of dance movements.
No need to get a bar: a chair back, a stool or a fence can very well awaken the ballerina who sleeps inside us. "There is a lot of stretch of the hips, lower back, glutes. As we sit for a long time, our gluteal muscles are hypotonic and underused. So it's a great way to make them work," says Galdric Baisset.
The most motivated will even be able to add weights and elastics. The bar allows us to improve our flexibility and develop our muscles, including our abdominals.
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