Are you bored with the same old fitness program? Do you want to burn some serious calories plus improve balance and coordination? Throw some spice into your workouts with an outdoor interval program that includes stadium running.
 Although it may seem intimidating this workout can be adjusted for all fitness levels, which makes it a really fun group activity.
Stadium running can be designed as traditional cardiovascular exercise where your heart rate stays elevated at all times.
 Or the activity can be designed as interval training by incorporating plyometrics and agility drills.
Participants can increase or decrease their running time based on their own fitness level.
 They can run up the stadiums and walk down (interval training), walk up and walk down (for those with a lower fitness level), or run up and run down (traditional cardiovascular work).
  The key to knowing when and how to modify the activity is to listen to your body and monitor your heart rate.
 Instructors should also be aware of each individual's performance and suggest modifications if necessary.
    If designed as interval training the objective is to create a segment of time that involves running up and walking down the stadiums.
 Then keep increasing the time to build endurance.
 Begin with only five minutes of running and then increase over a period of weeks.
 Running up the stadiums allows your heart rate to increase drastically and walking down allows it to decrease.
 Alternating the heart rate like this is a very effective way to burn body fat.
 To turn the activity into traditional cardiovascular work, run up the stadiums and run down.
 This method keeps your heart rate elevated the entire time.
  To create a full thirty to fifty minute interval workout start with a good warm up and stretching.
 Do a five minute segment on the stadiums and then go down to the track and incorporate additional plyometric and agility drills.
 For example create segments of sprinting, side-stepping, lunging, abdominal work or jogging.
 And then return to the stadiums for another five minute segment.
 Remember to cool down and stretch after the workout.
 Depending on your goals, you can eventually increase the stadium time and decrease the time on the track.
    Make sure to vary the duration and types of drills during the workout.
 This will help prevent repetitive-use injuries.
 Let your goals and fitness level dictate how often you perform this type of workout.
 Typically it can be done one to three times per week.
Other drills can be performed with agility ladders, medicine balls, or running and lunging backwards.
 Individuals should take part in the drills only as their fitness level allows.
 Many of the drills can be modified by reducing the length of time or the intensity.
 Eventually, abdominal work can be eliminated to allow for more cardiovascular work.
  Participants will need to bring plenty of water, a towel, sunglasses, sunscreen and a mat for abdominal work or stretching.
 Instructors should bring a whistle, timer, first aid kit and a cooler with water and ice.
     Make sure to closely monitor calorie intake because this activity will cause significant weight loss in a short time.
 If fat loss is not your goal, and to be sure you don't loose lean muscle, keep your calorie intake high and pay attention to constant feelings of hunger.
    When done safely this is a fun activity that can be done individually or in a group.
 Participants will learn agility, balance, and coordination.
 They will strengthen their quadriceps, calves and hamstrings as well as tighten and tone the buttocks and abdominal wall.
 There is nothing like an outdoor fitness program to perk up a stale workout routine.