All Out: How to Workout Outdoors

There is more oxygen outside, which means that oxidative processes are more active in the body. If we compare the performance of the same exercises in the gym and on the street, then a little more calories will be spent in the fresh air. And the training is easier to carry.

In addition, outdoor fitness is a very good hardening. Those who often train outdoors get sick much less. In comfortable weather – up to zero degrees and without precipitation – try to exercise in the fresh air as often as possible. For example, if you train three times a week, ideally spend all three times outside.

In winter, it is better to alternate classes in the hall and on the street. You can run up to minus 15 degrees, but everything else no longer makes sense: ordinary exercises or Nordic walking cannot warm up the body enough.

How to get dressed?

The most important thing is shoes. Her choice depends on what you are going to do on the street. For Nordic Walking – Nordic walking – ordinary sneakers for the street are suitable, but for running you need special ones.

They are different – for asphalt and rough terrain. Think about where you will run more often – in the city or in the forest along the paths. For normal walking, running shoes for asphalt are suitable.

When choosing the rest of the equipment, you should first of all pay attention to the weather. For a summer workout, shorts and a breathable t-shirt are enough. On a hot sunny day, don’t forget to wear a hat and sunglasses.

Basically, now all manufacturers use artificial materials with Dry Fit technology that remove moisture. In principle, a cotton T-shirt is also suitable, but in ordinary synthetics it will be uncomfortable.

In cold weather, three layers of clothing are necessary: ​​thermal underwear, a fleece jacket and a light sports jacket or vest on top. As well as gloves, a hat and warm socks.

In windy weather, it is better to wear a windstopper – a thin jacket that protects from the wind, and in wet weather – a raincoat, such jackets breathe, but do not get wet.

Common mistakes

One of the most common mistakes is inappropriate training intensity. For example, when a beginner decides to take up running, he often takes the wrong pace, runs faster than he should.

It is also important to remember to breathe properly. Just don’t hold your breath. After all, in general, this process is controlled and regulated by the brain. A person, without hesitation, if he runs uphill, breathes often and deeply, if he goes slowly, he breathes rarely and shallowly.

The wrong route for running or cycling is another mistake. It is better to choose a familiar path with a minimum of urban obstacles, such as traffic lights. It’s good to start cycling in the park and at the same time not listen to music on headphones for your own safety. It is also better to plan the duration of skiing in advance, for a start – an hour, and then add a little bit.

3 tips for beginners

1. Make a playlist. Since the rhythm of the music helps to set the rhythm of the heart, choose the soundtrack based on the number of heart beats per minute (bpm). Start with 2-3 soft warm-up tunes (100-110 bpm). Then speed up to 120 bpm.

To keep pace, aim for 120-125 bpm during the main part of the session. And in the middle of the playlist, record a couple of tunes at 130 bpm to maximize the speed. Go back to 100 for the stretch and cool down.

2. Choose your sport. Don’t like to run? You shouldn’t get upset. In the matter of losing weight, for example, walking is more effective than sprinting. And besides, it is safer for the joints. A tangible effect is achieved if the walk lasts at least an hour. Make a route, alternating between uphill and downhill streets.

3. Motivate yourself. This is best done by all kinds of fitness bracelets and applications that count steps and distance, measure time and speed. This way you can track progress and set new goals.