Bodybuilding.com - Fight The Indoor Blues: Energize Yourself With Outdoor Workouts!

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Did you know?
P.H.A. or Peripheral Heart Action is a system of training where you go from one exercise to another, with little or no rest

One can easily become depressed when working indoors all day or staying in dark environments. Why not change that by trying the following workout and get some fresh air at the same time. Your body will thank you.

Fight The Indoor Blues: Energize Yourself With Outdoor Workouts!

By: ShaNay Norvell

Working indoors all day can make you feel drained and low on energy. You may start feeling slow, lack desire to get too much else after you leave the office. The next thing you know 10 pounds have appeared on your body out of nowhere. Fight these indoor blues... energize yourself with outdoor workouts!

Sunlight & Your Mood

One can easily become depressed when working indoors all day or staying in dark environments. Mood variations are sometimes related to how much sunlight you receive. Sunlight gives you the feeling of being awake and alert. Serotonin also gives you an awake feeling which elevates your mood. Melatonin, which is a sleep hormone, encourages a desire to rest and relax.

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During the daytime the Serotonin production is at a high. However as we spend most of our days indoors in poorly lit environments the body begins to produce more melatonin giving you the indoor blues.

Serotonin & Melatonin
The name "serotonin" is something of a misnomer and reflects the circumstances of the compound's discovery.
It was initially identified as a vasoconstrictor substance in blood serum - hence "serotonin", a serum agent affecting vascular tone.
This agent was later chemically identified as 5-hydroxytryptamine (5-HT) and as the broad range of physiological roles were elucidated, 5-HT became the preferred name in the pharmacological field.
Melatonin, or 5-methoxy-N-acetyltryptamine, is a hormone produced by pinealocytes in the pineal gland, located in the brain, but also in the retina and GI tract. It is a derivative of the amino acid tryptophan.
Melatonin produced in the pineal gland acts as an endocrine hormone since it is released into the blood. On the other hand, melatonin produced by the retina and the GI tract is considered a paracrine hormone.

Changing Your Workout

You may not be able to change your office setting or lighting but you can change your workouts. A change in your workout will:

Decrease boredom and burnout
Decrease chance of injury
Provide balance for your body

Here are some ideas for defeating indoor blues with a red-hot workout

Setting

Outdoors/Indoors Begin this workout outdoors and soak up sunshine and fresh air while you try out this new workout. If it is cold... Bundle Up!

Start

Routine

20 Squat Thrusts

Squat Thrusts

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View The Video Of Squat Thrusts
MPEG (1.8 MB)
Windows Media (361 KB)

20 Jumping Jacks - Legs Only

Jumping Jacks - Legs Only

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View The Video Of Jumping Jacks - Legs Only
MPEG (755 KB)
Windows Media (191 KB)

20 Lateral Leg Raises - Standing with arms extending out to the side. Alternate lifting one leg at a time laterally.

Lateral Leg Raises

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View The Video Of Lateral Leg Raises
MPEG (1.5 MB)
Windows Media (316 KB)

20 Tuck Jumps - Hands on head fingers unclasped, Bend side to side with the goal of elbows touching your thighs)

Tuck Jumps
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View Video Of Tuck Jumps
Mpeg
Windows Media
Real Player
20 Shuttle Runs - Spot two landmarks about 20 feet apart and run in between them 10 times. Can't fathom what 20 feet looks like... give a rough estimate by walking 20 steps

View The Video Of The Short Shuttle Drill

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Real Player Format (123 KB)
MPEG Format (487 KB)

20 Push Ups - (on the toes or modified)
20 Dips - this could be done on a chair on steps
20 Walking Lunges - wide steps forward, this can be substituted with standing lunges
Jump Rope - Count to 100, try to jump with out stopping

Jump Rope

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View The Video Of Jump Rope
MPEG (1.1 MB)
Windows Media (250 KB)

20 Standing Squats - Wide stance
20 Criss Cross - Lie on your back with ands behind your head. Bring left leg into your chest with right elbow to the left knee. The right leg extends straight lifted off of the ground. Reverse to other side.
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Instead of jogging four times a week, for instance, you could jog two days and bike or swim two days. You also can incorporate strength training and stretching exercises into your routine. The idea is to keep your exercise routine fresh and interesting by providing variety.

Decreasing Injuries

A change in workout can also decrease injuries. Many sports injuries result from doing the same repetitive motion. Altering your routine avoids the same stresses on the body and also allows you to develop your entire body rather than just specific portions

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New Clothes

Finally brighten up your workout wardrobe. Colors commonly play a role in our moods even when we are not aware. Make it your mission to wear colors like bright reds, oranges, and yellows. These colors resemble daylight and will be revitalizing during your workout.