Do you prefer clean air at the expense of the gym? Maybe you want to try a change, but you don’t know-how. If you’re worried that outdoor workouts aren’t as effective, this article is for you. Discover the benefits of outdoor training and the best ways to train “outdoors.” Our escort girls also follow this workout plan!

Why train outdoors?

The sexy escort girls working with our Escort Agency spend much of their lives indoors, especially in the winter. Now think about how many hours you spend in the fresh air during a working day. If you spend some time outdoors, try changing your gym to an outdoor workout. If in doubt, here are some reasons that might convince you.

It improves your mood

Spending time outdoors generally has a positive effect on mood. Exercise in the fresh air improves mood and reduces depression and anxiety. According to researchers in the UK, 5 minutes of exercise in nature positively affects mood. It is best to try this on yourself. Try to spend at least 5 minutes walking in the park or through the woods on the way home and watch your mood change.

Get vitamin D

The body gets vitamin D from the sun’s rays or through supplements. Vitamin deficiency can occur due to a lack of sun exposure, especially in winter or quarantine. If you are not a fan of nutritional supplements, try to spend more time outdoors, for example, exercising. According to the NIH (National Institute of Health), if you spend between 5-30 minutes in the sun between 10:00 and 15:00, at least 2x a week, you can ensure a  sufficient intake of vitamin D. Try replacing the treadmill with taking a walk or run in the open air. You will get vitamins that are important for your health.

It increases your self-confidence

Outdoor training can also positively affect the brain, and outdoor exercise stimulates all the senses that indoor exercise cannot match. Outdoor workouts improve self-confidence, and activities near greenery certainly increase this effect. In addition, low and medium-intensity activities are suitable for boosting self-confidence. Try cycling or working in the garden, for example, and you will improve your physical condition and fitness self-confidence.

You will burn more calories

Running in the gym is not the same as running in the park. The change will be felt, especially by your joints and ligaments, which are more demanding on the treadmill’s surface. You will also stimulate the burning of calories, as air resistance can increase the number of calories burned by up to 10%.

It certainly won’t hurt if you allow your body to move on different surfaces. It is easier to run 5 km on a treadmill than on a path in a park, which goes up and down, and the terrain is constantly changing. In addition, outdoor training is about the freedom to choose your routes at will. Are there places you don’t know about in the city you haven’t visited in a long time? Please go out and enjoy the workout itself, not the number on the cardio display.

It doesn’t cost you anything

Last but not least, training in the park and public spaces is free. You may not notice if you have a “special” card for access to the gym, and the price is deducted directly from your salary. Usually, group training fees are often associated with a higher price. The price varies depending on the type of training and whether it is a regular subscription or a subscription for aerobics classes or with a personal trainer; the prices also vary depending on the location. 85% of Americans spend  600 euros a year on these activities and 15% even more.

Workouts are a priority, and if you’re bothered by the smell of sweat, waiting time on equipment, or other factors typical of a gym, you can replace them with outdoor workouts. You can, for example, invest the money saved in a pair of better sneakers. Even if it is not always possible to train outdoors, rain, heat, or frost can occur, but you can alternate. During rainy weather, you can go to the gym, and when the weather is nice, you can train outdoors.

How to train outdoors?

Outdoor training has several advantages and is an excellent alternative. You have to be more discriminating with the help you render toward other people. By training outdoors, you can lose extra pounds, gain muscle mass, and improve your fitness. In this regard, we will give you some tips on outdoor workouts, thanks to which you will improve your physical condition. For some exercises, it is necessary to have the equipment, while for others, it is enough for the devices with free access from parks and public places.

Running

Running is one of the most popular forms of training because it does not require special equipment and there are many options, thanks to which you can improve your physical condition. Running strengthens your joints and bones and is an excellent aerobic exercise that will help you lose weight or maintain optimal weight while improving your mood.

There are several types of primary running:

Classic running

Is the most common type of short or medium-distance running. This must be done regularly and at a natural pace. During classic running, maintain a moderate and natural rhythm, during which you can, for example, communicate with your training partner. Also, keep your body in the correct position while running, move your hands slightly, and then your shoulders, neck, and back should be relaxed. Regular running improves your aerobic capacity.

Progressive running

The degree of difficulty lies between classic running and interval running. This type is often associated with long-distance running, the goal is regular acceleration, and each kilometre of the route should be a little faster. The idea is to start running naturally and finish running faster.

Long-distance running

Is practically a more extended version of classic running, and the goal is to improve your endurance. Duration and distance depend on your fitness and endurance. If long-distance running seems too dull, you can make it more special by changing the pace and intervals. The total number of kilometres you should cover should be 20-30% of the weekly distance travelled. For example, if you run 30 km a week, you should run about 6-10 km.

Slope running

Slope running has many forms, such as sprinting. You improve your endurance, strength, and running technique with this running. This is an example of HIIT training, which has the advantage of burning calories quickly. You can also run in hill repeats; these are short sessions while running downhill. Repetition is best done on a hill with a slope of 4 and 6%.

Another form is hill circuits, which you can do on a route with different hills and different types of terrain. Look for a route where it alternates the steep and moderate ascents, and on the ascending part, you accelerate; on the smooth terrain, you keep the rhythm, and on the descent, you slow down.

Fartlek

Is a type of running whose name comes from Swedish and indicates  “tempo game .”The difference between the classic forms of running, such as interval running and fartlek, is that fartlek is unstructured. Due to this feature, several different intervals with different distances and durations are used here. The essence is to alternate fast and short running with slower, more relaxed running. You determine the length and intensity during the run until you sprint to the nearest tree, the next sidewalk you rest, and so on. Fartlek is great for group running, where the group leader sets the pace. It’s not just fun but also motivating.

The park – an ideal outdoor fitness room

Do you live near a park with trees, benches, or outdoor training equipment? Turn the park into your fitness room and take advantage of its facilities. Whether you want to train certain parts or the whole body, find out what the exercises are, which you can quickly master using the equipment in the park.

  1. Floats

You can make floats in multiple places and customize them to your liking. You will train your back, biceps, triceps, and arms with these exercises. Try floating on a  bench, curb, stairs, or directly on the ground. If you do not want to do the floats directly on the ground, you can use the railing to tone your abdomen and do, for example, 20 repetitions in a series.

  1. Reverse floats on the bench

Reverse floating is an excellent exercise, especially for the triceps, but the arms are also involved. There are several options for reverse floats, and one of them is with the help of a bench. Sit on a bench and hold the bench as close to your body as possible. Move your back forward and hold your hands firmly. Bend your arms and lower your upper body to the ground.

You may find the exercise simple, but try it, and you will train your triceps muscles and arms very well. Do you want to make the exercise more difficult? Try the reverse floats with the lifting of the legs (Dip and Kick); in addition to the classic movement of the arms, you also need to lift the leg, and this way, you will also involve the leg muscles and the abdomen.

  1. Plank

Plank is an exercise that does not require equipment; you need space on the floor. Whether planning your elbows or your hands, the most important thing is the technique. Put yourself in a crank-like position,  place your elbows under your shoulders, and try to keep your body straight, especially your buttocks. With this exercise, you tone your whole body, and during the exercise, you will feel how the muscles around the hips and the lower back work. If you start shaking at the last minute, that’s fine.

In addition, planking should not be a tedious exercise in which you only count the seconds. You can alternate and experiment with the 47 variants of this exercise.

  1. Pulls on the bar

Pull pulls are among the essential exercises for a well-defined back. You will find fitness exercises at the bar in some parks, but you can do without them. All you need is a solid stem at a sufficient height or a stable tree branch. Grasp the stem with your hands about shoulder-width apart and stand on it. Doing 10 tractions in one series is recommended, which is not easy for beginners. Therefore, if you can’t make 10, do as many as possible and make one less in the next set.

  1. Step-up

You don’t need a lot of equipment and tools from the gym for leg training; you can do with any raised park segment. If you want to train your quadriceps, hamstrings, and buttocks, try step-up. Stand in front of a high area such as the stairs, climb with your left foot and lift your right foot next. Take a step back and repeat the exercise with the other leg. Step-up can have many variants, with which you can ideally train your lower body muscles.

One of them is to step right up; when you lift your leg, keep your hands firm, lift the other leg to the side, and lift them to the “T” position. There are many ways to use ladders to train your leg muscles. You can tone your muscles, for example, by jumping on the stairs. There are several variants of jumping, it certainly depends on the environment and physical condition. Jumps are a great exercise to improve your body’s stability, but you need to be careful when jumping. Try not to jump with all your weight on one leg and absorb the impact with your whole body.

  1. Jumping rope

Are you looking for a leg training exercise that will make you sweat well? The rope is not just a toy for children; in addition to strengthening the physical condition, you will also train your lower body muscles. Try to include skipping rope in your workout plan and try several options. In addition to the classic jumps, you can jump on one leg, lift your knees when jumping, or cross your legs or hands while jumping. Try these options only after mastering the classic jumps to avoid potential injuries if you are a beginner.

 

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