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Hi, I'm Jarrod. I'm an exercise scientist for the City of Unley and welcome to these instructional videos.
The purpose of these videos is to provide you with some simple tips so that you can head down to your local park and use the equipment safely and effectively.
We're blessed here in South Australia to have so many beautiful parks equipped with gym equipment. So why not take advantage of it?
Contact your local council to find out where the location of your nearest park is. So let's get into it.
So when engaging in any physical activity it's important that we warm up.
Today we'll go through four warmup options that you'll be able to include into your routine that will get you warmed up and ready to go.
First one, just some marching on the spot, nice and easy. Marching on the spot, some blood flowing, the muscles warm, get that lower body warmed up.
30 seconds of marching on the spot and we'll move on to the next warmup.
So the next warmup is just some arm circles. Small arm circles to begin with and then we slowly get bigger. Get even bigger so we're doing some big arm circles, and then we slowly get down to some smaller arm circles, back to the start.
30 seconds of arm circles and we'll move on to the next warmup.
So the next warm up is just some side steps. So just back and forth, right and left, nice and easy. Get that lower body warmed up.
Just some side steps, back and forth, 30 seconds of side steps and we'll move on to the next warmup.
So the next warmup is just some arm reaches. Just some reaching up high, start with reaching up, higher, get right up there. Reach to the side, make sure we're rotating with the arms. We can go down.
30 seconds of arm reaches. Try two rounds of that warmup and you'll be ready to go.
So first up we've got the leg press. So the leg press is going to help strengthen the big muscles in the front of our legs called the quadriceps.
Now strengthening these muscles is going to help with things like pushing up from the seated position or getting up from the floor.
So we've taken a seat, got both feet planted on the pad. From here all we're doing is pushing off with our feet, making sure we push through our heels. So pushing the weight through our heels until we've got a slight angle at the knee, and then we're slowly going back down.
One more time, pushing the weight through our heels. Slight angle at the knee and then slowly back down.
And that's the leg press. Have a 60 second break and we'll get into the next one.
So the next one is the lat pull down. So the lat pull down is going to help strengthen the large muscles in our upper back, as well as the muscles in our front of our arm.
Now if you find yourself on the ground it's going to be these muscles that are going to assist in pulling yourself back up to a standing position.
So we're taking a seat, feet are firmly planted on the ground. Grab a hold of the handles, from here all we're doing is pulling down to the bar just underneath our chin. Squeezing those shoulder blades and then slowly back up.
One more time, pulling down bar just underneath the chin, squeeze those shoulder blades and then back up again.
And that's the lat pull down. Have a 60 second break and we'll get into the next one.
So the next exercise is the chest press. The chest press is going to help strengthen big muscles in your chest as well as the muscles in the back of your arm.
Now strengthening these muscles is going to help with things like pushing up from a seated position, and also pushing up off the floor.
So we've taken a seat, feet are firmly planted on the ground. Place our hands on the handles. From here all we're doing is pushing with the arms until we have a slight angle at the elbow.
You feel a nice squeeze in the chest and then slowly back down. One more time pushing, slight angle at the elbows, squeeze that chest and then slowly back down.
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That's the chest press. Have a 60 second break we'll get into the next one.
Next exercise is the push up. Now the push up is going to help strengthen the large muscles in our chest as well as the muscles in the back of our arm. Now strengthening these muscles is going to help with things like pushing up from a seated position as well as pushing up off the floor.
So we're standing about an arm&#;s width away. We'll grab a hold of the bar with a nice straight body.
We're just lowering the chest to the bar and then we're pushing back off until we have a slight angle at the elbow.
One more time, back lowering that chest down, and then pushing back up. And that's the push up.
Thanks for watching this video. I hope it's encouraged you to get outdoors and engage in different kinds of physical activity.
14th October
Not true!
The majority of our range of equipment, particularly those in our cardio and flexibility ranges are the ideal pieces to start on your exercise journey. They are low impact on joints, use a simple fluid movement to work muscles and increase heart rate at a level that suits you.
Not true!
The equipment in our range offers a truly versatile workout, you simply work as hard as you want to, to get the workout you are looking for. The harder, faster and longer you work the more calories you will burn and the fitter you will become.
For a bit of inspiration, why not try one of our HIIT workouts, or simply intersperse your workout with a run round the park for an extra boost of burn!
Not True!
We have a range of strength equipment that will tone and build muscle using calisthenic/ body weight exercises. Once you&#;ve mastered technique and built stamina, you could develop further by wearing a weight belt or vest.
Not true!
Using our cardio range will raise you heart rate significantly. To move into the fat burning zone very much depends on your age, your weight and your heart rate. Generally speaking, if you are working to 60-70% capacity this will put you firmly into the fat burning zone.
Sometimes true! The beauty of our gyms is that you will only find them in the great outdoors, allowing you to workout in the fresh air, often in beautiful surroundings. This does however mean that our gyms are left to contend with all the elements, all year round and so naturally they may on occasion get a little messy. In the event they are, a quick wipe down with a towel or an anti-bac wipe is normally all it takes&#; and then you&#;re good to go!
Well, we think you&#;ll be the best judge of that. Much like any outdoor activity, as long as you are safe there is no reason why you can&#;t use the gym in a wide variety of weathers, and let&#;s face it, here in the UK we&#;d be pretty limited if we couldn&#;t!
If it&#;s raining or the equipment is wet, just take extra care stepping on and off the equipment. A quick rub down with a towel should do the trick. Always ensure you have a good grip before getting on or off, again, use a towel to wipe across handles and seats and if you feel unsafe at any point, stop.
Not true!
The equipment has been designed to be incredibly easy to use. If you are uncertain, each product comes with an instructional label, that shows a little diagram, gives you guidance on its use and the length of time you should be aiming for based on your ability. We&#;ve also been busy making a full set of instructional videos so that you can watch someone using it. You&#;ll find these on our free App, just search Fresh Air Fitness in your App store or visit our YouTube channel
Not true!
Our outside fitness equipment has been specially designed to provide low impact exercise options, so older people are able to use our products safely. Providing a place to keep active and fit, they also provide a place for social interaction. As well as gentle cardiovascular exercise, our outdoor gyms improve balance, co-ordination, flexibility and they are really good fun to use. Read 76 year old Dave&#;s story to find out what a huge impact our gym made on his life.
Not True!
If you find a Fresh Air Fitness gym in a park that is accessible to the public, it will be absolutely free to use, as is our App which provides access to workouts, instructional videos and lots more.
We&#;ve installed more than gyms across the UK so we&#;re confident you&#;ll find one within easy access. Take a look at our installation map for a gym close to you. If you can&#;t find one, why not contact your local parish council to suggest adding one. Often budget is a barrier to these kinds of projects, however, our funding specialist can provide information on funding opportunities, meaning cost doesn&#;t need to be an issue in installing a facility in your local park.
If you have any other questions that we haven&#;t covered here, please don&#;t hesitate to ask one of our friendly team. Call us today on
Are you interested in learning more about Outdoor Fitness Equipment? Contact us today to secure an expert consultation!
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