2023 Author: Jessica James | [email protected]. Last modified: 2023-05-21 03:31
So, all restrictions have been lifted, now you can return to outdoor training again. You can, but it's better to be careful. Experts from Elastic Studio and Encore Fitness have prepared a short instruction that will help you diversify the load and make it as comfortable and safe as possible.
What to train
Anna Balobanova
fitness trainer
Any activity in the fresh air will benefit the body more than the four walls of the coziest apartment. Whatever your goals, walking in the park, cycling, or walking your pets in pleasant weather can also create a calorie deficit, improve endurance, or make your body more flexible. The main thing is to have fun in the process.
The very first thing I would suggest paying attention to is equipment. If at home we could train even in pajamas, then for training on the street we already need to comply with some conditions. In addition to being weather-appropriate, clothing should be moderately loose and supportive where required. Sneakers - comfortable and shock-absorbing feet to protect against knee and ankle injuries.
Do not neglect warm-up
When switching to outdoor training, never abuse the warm-up, which will warm up the muscles, prepare the joints for the load and help avoid injuries: body bends, circular arm movements, warm-up of the feet and squats will help you perfectly with this. Breathe deeper (this will relieve stress in the body and head), increase the load gradually - these are the main rules for preventing injury for any level.
Training features
Undoubtedly, it is always better to turn to a professional coach. For those who nevertheless decided to train on their own, a few recommendations are below: - If you decide to continue working with your own weight, strengthening different body zones and other exercises close to fitness, start by simply repeating your usual home program in the open air. The difference will be determined, because you have already performed the same exercises, most likely on an uneven surface, perhaps using courtyards and with a large amount of oxygen. - for those who finally waited for the opportunity to run, I advise, not indulging in ambition, start with an easy 15 minute jog, then add time and kilometers daily. Whatever experience you have in previous seasons in running, you need to be aware that after a long lockdown a sharp "got up and run" the body will perceive as stasis, which will respond to a night trip to the refrigerator or pain in the body.
What workouts are best to start with after an isolation break
Functional - to keep fit
Encore Fitness
Outdoor fitness helps to stay in good shape and strengthens the immune system, saturates the body with oxygen and allows you to actively receive vitamin D. Summer is a great time to develop and achieve new goals. And for additional motivation: maintain an optimal balance of loads through a gradual comfortable and safe progression, make the training process varied, share your results with friends on social networks, work with the coach personally and reward yourself for your achievements.
Circuit training without the use of sports fields is safe and effective for maintaining a figure. Squats, lunges, or exercise on the stairs near your home are great alternatives to homework. Particular attention should be paid to fitness rubber bands, which are easy to take with you anywhere. They will provide additional stress on the muscles and diversify the process.
Jump rope - to speed up metabolism
The simulator, familiar to many from childhood, will help improve blood circulation and speed up metabolism. Rope workout will diversify outdoor fitness activities and invigorate you after self-isolation. Find a convenient location near your home, turn on a rhythmic playlist and start jumping. For a beginner, even a 5-minute workout will be an excellent result - then break up the jumps into intervals and gradually increase their number and duration, paying attention to rest. The main thing is not to forget about the correct technique: keep your back straight, watch your breathing, rotate the rope handles with your hands and land on your toes.
Outdoor yoga for flexibility after a sedentary lifestyle
Asanas are a great way to strengthen your back and improve joint flexibility. You can lay rugs on your summer cottage or in a nearby park and become healthier, calmer and happier. Choose apps or your favorite online practices and start a comprehensive study of the whole body: balances, bends, backbends, strength exercises and stretching.
