When we talk about physical exercise, it is normal to associate this practice in closed spaces with exercise rooms, cardiovascular machines, or group classes, forgetting that we can train in outdoor spaces, where our body will be the main resistance.
Many times we get a lot of excuses for not training outdoors: “very hot, it’s cold, very windy, it’s raining…”. However, there are many more reasons to train or do sports out there. The first and most convincing of all is that you do not need to subscribe to any gym subscription to lose weight or strengthen your muscles.
The training outdoors can be considered a supplement to the train in the gym, because it will allow us to do workouts in circuit with reduced rest periods and even cardiovascular work more effective. Many of us spend a lot of time at home or in the office, so it would be good for us to breathe some fresh air. Now, we are going to show you a series of recommendations for training outside the home and what you should keep in mind for exercising outdoors whenever you want.
What to consider to train away from home?
Do you want to start training outside the home? In addition to informing you about how to make a training diary and the ideal activities to enjoy sports in the city or in the countryside, it is best to take into account a series of considerations for training outdoors safely and effectively:
Remember to bring some isotonic drink or water to replenish carbohydrates and electrolytes during training. Insufficient water can increase your heart rate while decreasing your performance, and a high level of dehydration could be very dangerous for our health. Be sure to drink water throughout the day and take care of your hydration, without waiting to feel thirsty.
2.Adapt to change
The fact that you have been peddling an exercise bike for an hour a day does not mean that you can cycle with a mountain bike while riding trails. Probably the latter will cause you stiffness if you had not done it before. Give your body time to adapt to outdoor activities gradually.
The night before training, you should take complex carbohydrates. Sugars will be converted into glycogen, helping your body maintain the water supply.
3.Protect yourself from the sun
Do not believe that your clothes keep the sun’s radiation away from your body. The garments made from polyester protect more than cotton, and dyed clothing is better than white, but nothing prevents ultraviolet rays from reaching your skin. The most advisable once you decide to opt for outdoor sports activities is to apply a sunscreen thirty minutes before going out to train. You can also wear a cap to avoid the constant contact of your head with the sun. As a complement, we can take vitamins C and E, which provide us with extra protection, always under medical advice, and together with a diet for athletes adapted to our needs.
4.Choose a good shoe
When we are in the gym, we can use practically any footwear since we always step on smooth surfaces, but when we start to go outdoors, we can find dirt roads and rocky paths. Therefore, many athletes wonder if it is better to run on a treadmill or outdoors, or the pros and cons of indoor or outdoor sports. Make sure your shoes have padding or gel holders to improve the comfort of our foot.
5.Avoid the central places
If you live in the city, pollution levels are likely to exceed the established limit. In addition, it will be much more stressful to train between crowded streets and roads full of cars. Try to exercise in parks, trails, or places away from the pollution of the city to exercise more relaxed and with more concentration to improve your performance and meet your goals.