The aim of the master's thesis was to develop a systematic and evidence‑based selection of
strengthening exercises for bodyweight training at outdoor fitness, of which there are more than
140 in the Municipality of Ljubljana, and which are increasingly popular among residents.
The methodological approach was based on a systematic review of professional and scientific
literature, an analysis of conditions and equipment for bodyweight training, the preparation of a
planned and systematic selection of exercises according to functional movement patterns at the
joints, and the practical validation of the selected exercises.
In the planned selection of bodyweight exercises, the body was considered as a locomotor
system operating in three body segments (upper limbs, trunk, lower limbs) and three planes
(frontal, sagittal, transverse). Exercises were adapted to various pieces of equipment (bench,
pull‑up bars, poles) available on the outdoor fitness facilities in Ljubljana and were systematically
progressed in difficulty. Bodyweight was used as the training load by varying body position,
support height or grip to achieve increasing levels of difficulty.
The World Health Organization (WHO, 2020; 2022) recommends that adults aged 18–64 perform
functional strength training twice weekly involving major muscle groups and additionally
recommends balance training for those aged 65 and over to maintain functionality and
independence in daily activities. However, WHO guidance does not provide practical,
field‑oriented exercise. Therefore, in addition to the systematic selection of strengthening
exercises for the outdoor fitness based on scientific evidence and functional joint movement
patterns, we prepared practical recommendations for training aimed at muscle mass and
maximal strength as well as muscular endurance. Recommendations were also developed for
static strength endurance training of trunk and scapular stabilizers. According to the scientific
evidence, such training yields substantial benefits for general and musculoskeletal health and
helps prevent chronic joint pain.
The selected strengthening exercises are systematically presented so they are suitable for people
of all ages and fitness levels and can be chosen according to individual readiness. All exercises
are described and illustrated with photos, resulting in a simple yet clear and practical didactic
tool for bodyweight muscle strengthening on the outdoor fitness, which we hope will be widely
used by residents of the Municipality of Ljubljana.
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