FITNESS CAN THRIVE IN THE GREAT OUTDOORS.

Byline: Elaine Glusac Chicago Tribune 

Substituting park architecture and fixtures for machines and using primarily nature's own resistance - body weight - a Chicago-based personal trainer has devised a strength-training workout that turns the outdoors into an exercise studio.

Angela Settle's go-anywhere fitness "circuit," Training in the Park, uses speed walking to boost the heart rate between stations, or stops. The only equipment needed is a lightweight resistance band (available at sporting goods stores) as a substitute for weights.

The following are three of the stations Settle uses for her regimen. They can be done, depending on the frequency of benches, fences or walls encountered while walking. Keep in mind that big muscle groups - legs, chest and back - should be exercised first to warm up the body for finesse moves.

For best benefits, exercises should be repeated in one to three sets, depending on conditioning, performing 12 to 15 repetitions a set. Always exhale with the effort. Speed walk for at least two minutes between stations to increase your heart rate.

Squats

Tones: thighs and rear.

Requires: a post, either from a fence or stop sign.

Using a stop sign or fence, grasp post at arm's length with feet shoulder-width apart and close to the post. This will support your lower back during the exercise. Now squat, bending knees until tops of thighs are parallel with the ground, rear dropping straight behind you. Push back up to starting position and repeat.

Tricep dips

Tones: lower chest and back of the upper arm.

Requires: a park bench or low wall.

From a sitting position on the edge of a bench with arms straight and hands gripping the bench beside you, inch your rear off the bench so it is unsupported and legs are bent (for added difficulty use straight legs). From this position bend elbows (no more than 90 degrees) to lower the body, dropping your rear below the bench. Straighten, pushing body weight up through the palms, and repeat.

Walking lunges

Tones: thighs and rear.

Requires: flat open area of at least 25 feet.

Stand up straight with feet together. Take a giant step forward with right leg and bend both knees until the top of right thigh is parallel with the ground. Do not extend the knee over the front of the foot. Now press up with right leg, drawing left foot along the ground until feet are again together. Repeat with left leg and continue alternating legs, performing at least 10 lunges per leg.

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Photo Angela Settle demonstrates an invigorating outdoor workout that can substitute for a session at the gym. Val Mazzenga/Chicago Tribune