Interactive walking paths, or parcourses, offer a complete outdoor workout that can be adjusted to almost any age or ability level. According to The Bakersfield Californian, parcourses began in 1968 with a design by Swiss architect Erwin Weckemann that was subsequently imitated in numerous parks and recreation areas. Weckemann's original parcourse included an outdoor trail with 20 individual exercise stations, each station offering a different piece of equipment that could function with a variety of exercises.
Balance Beam
One piece of equipment that may be provided at an exercise station is a simple beam raised a few inches off the ground. This beam is an example of the simple design of parcourse equipment; it allows for adjustment for different ability levels. You can walk along the beam as a balancing exercise, use it as a low step for up-and-down step repetitions or jump over it to strengthen your legs.
Pull-Up Bars
Many courses provide pull-up bars at two different heights. You can add assistance by using the lower pull-bar and lifting with your feet on the ground; or by asking a friend to support your legs from behind. You can work different muscles with the pull-bar by using it with your hands facing towards you, then away from you. Do several repetitions and decrease the assistance over time by doing the exercise solo or by switching to the higher pull-bar and doing a complete pull-up, with feet off the ground, as you build arm strength.
Sit-Up Bench
A simple flat, raised bench can serve as a platform for sit-ups, pushups, pelvic tilts or stretching. Bella Online recommends doing push-up variations with your hands on the bench and feet on the ground, or with your feet on the bench and hands on the ground. Stretch out by sitting on the platform with legs extended and reaching for your toes, or by standing with one leg on the ground and one extended over the bench; bend and reach for your extended leg.
Dip Bars
Many paths have a set of parallel bars a little higher than waist height. Dip bars are intended for dip exercises. Hold onto the bars with your hands, bend your knees and raise and lower your body. You can also do leg lifts here: Hold the bar with your hands and raise and lower your legs -- either straight up and down or by bending your knees and bringing them towards your chest.
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