Aarti
Taking your exercise regimen outside is a great way to vary your workout, enjoy the weather, and reap the health benefits of exercise. These and other advantages of exercising outside may encourage you to switch up your routine. In addition, the great outdoors offers a wide range of opportunities. If you want to achieve your fitness objectives while exercising outside, there are several precautions you may take.
How do you plan an outdoor workout?
Preparation is essential before ditching the gym for an outdoor workout. Having a strategy in place will allow you to train more safely and efficiently. More time is available for you to reap the rewards of working out in natural settings.
1. Create your workout in advance
It’s important to tailor your outdoor workouts to your fitness level and objectives, just like any other kind of sweat session. Choose between cardiovascular, strength, and flexibility exercises to get started. After that, pick your action.
Cardio workouts that can be done outside include:
- Quick, brisk steps
- Running, or jogging
- Mountain biking, cycling, and hiking
- Rollerblading
- Aquatic and Nordic Skiing
The following are some examples of outdoor strength training:
- Doing squats, planks, and park-bench push-ups as part of a bodyweight circuit.
- Workouts with a Resistance Band
- Weight-free exercises using kettlebells or dumbbells of varying sizes
Exercises performed while suspended in midair are sometimes referred to as “TRX” exercises.
Outdoor spaces are ideal for doing things like yoga and tai chi. Always remember to warm up and cool down, no matter what you decide to do.
2. Choose your location
If you want to get the most out of your outdoor workout, it’s important to pick a decent spot. Luckily, you may choose from a wide variety of locations, including your own backyard, public parks, and beaches. Choose only researched or previously visited sites.
And follow the lead of your exercise routine. If you want to go for a run, you should find a place with nice views, little traffic, and wide walkways. Pick well-traveled paths if you must hike alone.
3. Check the weather
Keeping active throughout the year is crucial. However, there are risks associated with exercise in severe temperatures, including heat exhaustion, heat stroke, and hypothermia. Make sure you check the forecast before setting out. Consider the wind speed and direction, humidity, air pressure, temperature, heat and UV indices, and air quality. In this method, you can keep yourself safe and out of trouble.
Typically, the hottest part of the day occurs after 4 p.m. During the warmer months, it’s best to get your outside workouts done first thing in the morning. Avoid the worst of the winter chill by scheduling your workouts for the middle of the day.
4. Dress comfortably
Wear outer layers that insulate against cold temperatures and inner layers that wick away sweat to stay dry throughout the colder months. You can keep warm by wearing a hat and gloves as well. Protect yourself from the sun by donning sunglasses, a hat, and dark clothing when the temperature rises. Always make sure to use sunscreen, no matter the temperature outside.
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You should wear loose, comfortable clothing that doesn’t restrict your movement, as well as sturdy shoes and other safety gear. Always use safety gear, whether it’s a helmet, knee pads, or goggles, when engaging in a sporting activity. Don’t forget to bring your phone, money, and identification. Wearing a medical alert bracelet is a good idea in case anyone notices that you have a chronic illness or allergies.
5. Pick portable exercise equipment
If your outdoor workout requires equipment, and you intend to walk or ride there, take only what you can carry easily. If you want to build muscle while at the park, forego the weights and bring some resistance bands instead. You may easily take your training outside thanks to the abundance of lightweight equipment alternatives, such as suspension trainer straps, jump ropes, and yoga mats.
6. Power your workout properly
Eat a good supper or a nutritious snack that will offer you energy before you workout. And remember to include all the food and water you’ll need to keep going strong during your outdoor workout.
Always have a full water bottle on hand. If your outdoor activity is going to be particularly long or strenuous, you should also bring along some nutrient-rich snacks, such an energy bar, fruit, or almonds. In exercises lasting 60 minutes or more, experts recommend refueling with carbohydrates every 30 minutes.
