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How to increase the effectiveness of outdoor fitness training in the summer
In the summer season, it is much more pleasant to train outdoors, where fresh air and beautiful scenery bring aesthetic pleasure. To increase the effectiveness of outdoor training, build muscle and lose weight, follow some rules, and the result will not keep you waiting long.
In the summer, avoid training from 12 to 15 hours.
Choose the best time for fitness training
Many of us dream of tanned legs and a slim figure and at any opportunity try to kill two birds with one stone - do fitness outside and sunbathe at the same time. Training in the scorching sun, as well as sunbathing, is not a very good idea.
The sun's activity in the summer reaches its maximum between 12 and 15 hours. And if you decide to work out at this time - get ready, your body will not be delighted.
During training, the body temperature rises, and the body loses a lot of moisture. Hot air and direct rays aggravate the situation and increase the risk of getting burns, sunstroke or heatstroke.
If there is no park or forest nearby where you can exercise in the shade of trees, move your workouts to the morning or evening hours.
Always take water with you
During the day, a physically inactive person drinks up to 2 liters of water. During fitness classes, more energy, strength and fluid are spent. To prevent dehydration, increase the amount of water you drink to 3 liters per day and do not forget to take a bottle of water to your outdoor workout.
Get used to exercising outdoors gradually
Habit is a great thing!
If you previously exercised in a gym or at home, you should not exercise outdoors with the same intensity. The body needs time to get used to new conditions - bright sun, wind, dust, pavement, etc. This will take 3-4 weeks. During this time, reduce your intensity by about 20%. And keep in mind that during a fitness workout outdoors, your heart rate increases by 20-30% – take breaks to normalize it.
Research has shown that fitness exercises outdoors are easier to perform – the usual load is felt less.
Create a program for outdoor workouts
If your goal is to lose 5 kilograms in a month – create a training program. However, if you only run, you are unlikely to achieve the desired result. Only an optimally selected load will help get rid of problem areas and excess weight. The training plan should include complex fitness exercises: cardio, strength training and high-intensity interval training. Start a fitness diary and choose a training program that suits you.
Choose the right sportswear
As they say, you still have to try to freeze in the summer. But overheating is easy. Therefore, it is important to choose the right sports equipment not only for home workouts, but also for outdoor workouts.
Choose the most comfortable clothes - shorts, leggings, T-shirts. We recommend buying specialized sportswear - it is as light as possible, breathable, and removes sweat better.
The right shoes
Pay no less attention to the right shoes. The cleanliness of the exercises depends on them.
The best sports shoes are those in which you feel most comfortable. In sneakers, the foot should not "dangle" or, conversely, be constrained. During fitness classes, the heels should not slip, and the toes should rest against the toe of the sneaker.
Properly selected sports shoes will increase the effectiveness of the workout and help to avoid injuries and unnecessary stress on the joints.
Protect your skin from the sun
If the summer is sunny, take care to protect the skin from direct sunlight
To protect exposed areas of skin, use sunscreen and do not forget about a hat. Visors and headbands do not protect from the sun, use caps or bandanas. A great way to quickly wipe sweat from your forehead is to wear a knitted wristband on your arm.
Workout safety
Choose bright sportswear with reflective elements. It will allow you to be as visible as possible and will make outdoor workouts safe.
Use outdoor exercise machines
For variety, overall health and effectiveness of your fitness workout, use outdoor exercise machines.
They can replace both home and fitness center exercise machines. Outdoor equipment is designed to work out all muscle groups and is available to anyone with any level of physical fitness. You can exercise for free at a time that suits you.
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Oh, this music! What would we do without it during a workout?
The music that comes from your headphones during outdoor fitness workouts motivates and lifts your spirits, but, unfortunately, it also distracts us. In order not to lose your vigilance and always stay alert, use one earphone instead of two.
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