Categories :

Outdoor training. How and where to start exercising

The fresh air fills your lungs, the landscape changes, your own feet carry you further and further. You feel that the whole world is at your feet. I agree, the picture is perfect. Outdoor training, in general, is a great pleasure, difficult to achieve through indoor training. For many, street sports are a step in their comfort zone. Where to start on-road training and how to create a comfortable outdoor training process?

Why is it better to do outdoor sports?

With technological advances and the ability to work in an office, modern man has fewer and fewer reasons to go out. We associate sport with gyms, swimming pools and indoor sports fields. Outdoor activities have many benefits:

  • Replace vitamin D deficiency with sunlight.
  • Increase blood oxygen levels. Regular increases in oxygen intake combined with physical activity promote the active breakdown of fats.
  • Improved training performance – the coach does not play the role of pushing the body.
  • Diversity – Any physical activity can be combined with outdoor training.
  • Free – training in the park and in public places costs absolutely nothing.

It goes without saying that gymnastics classes do not provide the body with the oxygen it needs. High oxygen levels are essential for high levels of physical activity, and lack of oxygen can lead to hypoxia, dizziness and fatigue.

Funny! All the results of professional athletics are slower than outdoor performance. No professional athlete runs as much on the field as he does indoors. This is directly related to the amount of oxygen received during matches.

Why is it better to do outdoor sports?

Why is it better to do outdoor sports?

Where and how to find a training place?

Suppose you decide to start exercising outdoors. The question is: where is the best place to do this workout? Of course, you should move freely, nothing should stand in your way and it would be good to have some training aids – such as bars, beams and benches.

The best places to do sports in the city:

  • Course. In almost every yard you will find rods, horizontal rods, sleepers and benches.
  • Parks and markets. Here you can do crossings as well as exercises using benches or trees.
  • Stadiums and arenas. The advantage of specialized sports fields is that you will find all the necessary characteristics for a quality training and a special running surface.
  • Forests and fields. Off-road racing brings a heavy functional load on the body.
Where and how to find a training place?

Where and how to find a training place?

How to prepare for street workout?

The next step is to prepare yourself and your body for training. Let’s start with the diet. And the most pressing issues in this area are:

  • How long should it be between meals and exercise?
  • What can you eat before a workout and what not to eat?
  • Do you drink or not drink water during training?

The ideal time between meals and exercise is 2.5 to 3 hours. It must be said here that not only a short break between food and training will negatively affect your performance, but also a break of more than 4 hours. About 4 hours after the meal, your body simply has nowhere to put muscle and energy.

How to prepare for street workout?

How to prepare for street workout?

It is strongly recommended that you do not eat fatty foods, dairy products, vegetables, soft drinks and fruit juices before training. All of these foods can keep you from focusing on your workout because of your stomach upset.

It is best to eat the following foods:

  • Protein – poultry (chicken, turkey), light white fish (tuna, cod, mullet, carp), eggs.
  • Sources of complex carbohydrates – vegetables (celery, lettuce, carrots), potatoes, rice.
  • Vegetable fats (omega-3) – flaxseed oil, olive oil, fish oil.

There should always be water in the training process. The current popular belief that in order to lose a person it is necessary to limit the intake of fluids during exercise is false. Also, when it comes to weight loss, it works the other way around and the body begins to retain fluids, accumulating them for later use.

How many times a week to pump muscles?

One of the most effective programs for building muscle mass is the triple split, which consists of three weight training sessions per week. As we mentioned above, a day can also be used for pumping press as well as 1-2 full cardio workouts.

This classification is based on the fact that it takes the body up to 60 hours for large muscle groups to fully recover. This means that if you trained your chest, legs, or back on Monday, the sooner you can unload them next time is Thursday.

Improved nutrition also plays a role: strength training to build muscle itself requires a 15-20% increase in caloric intake. If you exercise every day, the body needs at least 3000 kcal per day.

Is it possible to exercise every day?

It is a mistake to view exercise only as a tool for burning calories. The mechanism of influence of the process of weight loss by physical training is not based on the direct use of energy from fat stores, but on a change in metabolism and, in particular, an increase in the rate metabolic.

The key to losing weight is consistency. Setting a “target weight” date two weeks from now and exercising every day will only hurt your metabolism. To get rid of excess weight, you need to exercise regularly, but not for days, but for months.

Daily exercise (especially as part of a diet) causes significant stress on the body; on the contrary, the energy needs increase and the quantity of food decreases. The reaction of the body is not a sudden burning of fat, but the activation of energy-saving processes.