OUTDOOR TRAINING
Strength training can help making daily life easier. Adults are recommended to engage in physical activities at least thirty minutes every day. It is never too late to get started. Most people find it fun to exercise in the company of others.
The three MiniTrainingPavilions contain many different equipment units that can be used for exercising all muscle groups. Vary your workout and gradually improve your physical fitness and train as many different muscle groups as possible.
The equipment units can be used for different types of exercise:
- general fitness training;
- strength training
- balancing exercises and coordination exercises;
- flexibility exercises;
- massage and stretching.
The TrainingPavilions are designed for youths and adults. The TrainingPavillions were developed with support from the Danish Foundation for Culture and Sports Facilities.
All equipment is used at one’s own risk.
WARM-UP: especially before strength training.
Warming up can be included as part of the general fitness training and possibly be supplemented by jogging, swinging, stretching, shadow boxing, etc.
GENERAL FITNESS TRAINING: e.g. walking, Nordic walking, biking, running and swimming, preferably in modules of 10 minutes or more. This can also be done in the TrainingPavilion on the stepper or the ski surfer.
Mini-football and other games and sports also have a general fitness effect.
STRENGTH TRAINING:
Should include exercises for the stomach, back and leg muscles as well as the muscles of arms and shoulders. Preferably the training can combine movements where many different muscles are involved, like on the trapeze or the wall bar.
Start out with moderate resistance being able to manage ten or twelve repetitions. Repeat each round three or four times with a brief break in between. Gradually increase the resistance so you can manage eight to ten repetitions per set before the muscle group is exhausted.
Once your muscle strength is good, you can increase the resistance to the point where you give up after only five to eight repetitions.
ENDURANCE
Train muscle stamina using 20–30 repetitions before the muscle group gives up. The strain is moderate and the speed is quite fast. Repeat two to four times at each training session.
Stretching or training of flexibility makes it easier to extend your reach further in the movements and to improve your coordination. Coordination and flexibility training is included in several of the exercises in the TrainingPavilion, e.g. the ski surfer, twister, trapeze and wall-bar exercises. The best effect is achieved when stretching is done at a relaxed pace.
Balance and coordination can be trained on several units of the TrainingPavilion, e.g. the throwing wheel, ski surfer, balancing disc and trapeze.
When you train remember:
- do a light warm-up,
- do fitness training (increase your pulse) at least three to five times a week,
- stretching and massage after training is stimulating and provide a feeling of well-being,
- vary your workout and slowly increase your fitness level.
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