STAY SAFE ON THREE SURFACES

‘The surface on which you train is a key factor in how well you perform an exercise and thanks to rain and autumn hazards like leaves, these can get very slippery,’ says Daine Mitchell, Fitness Expert and Brand Ambassador for Maximuscle (maximuscle.com). ‘On top of this, as we approach the months of December to February, wet surfaces can freeze leading to ice which is a real hazard for training outdoors. In winter, I recommend running in a straight line, avoiding sharp turns and no incline and declines.’ With this in mind, Daine shares his top exercises for common outdoor floor surfaces.

‘Unstable, uneven surfaces increase energy demands due to recruiting more stabilising muscles. It’s a great way to improve proprioception (the body’s ability to perceive its own position in space). This in turn improves strength, balance and

joint stability. Some surfaces can become loose and cause you to slip so have good footwear.’

TRY THESE:

1. Med ball toss and catch 2. Single leg balance 3. Single leg deadlift ‘Pavement can be much harder than other floor types so staticbased movements, walks or carries are great challenging exercises. An effective way of working out on pavement is to grab a bag of sand from the local builders merchants and perform sandbag exercises. Just keep an eye out for any stray wet leaves which, when building up under your trainers, can put you at risk to slipping due to the wax coating on leaves.’

TRY THESE:

1. Sand bag ground to shoulder 2. Sand bag squats

3. Bearhug sand bag carry