Outdoor training rules

It is essential to exercise outdoors, even if you regularly visit a fitness club or have home workouts in an online club.

Make time and plan for outdoor exercise.

Here are some good reasons for this:

• development of the cardiovascular system
• improving gas exchange in the lungs
• mental relief and better stress prevention
• and most importantly, you get solar photons on your retina, and this is the best medicine for hormonal health

Rules for outdoor training:

1. The first thing is to dress according to the weather.

The best option is special synthetic sportswear. Unlike cotton T-shirts, it wicks away moisture, and you won't be hot or cold during sports activities, says Natalia Blinova.

This could be thermal underwear or special sportswear made of membrane fabric: a long-sleeved turtleneck and leggings if it is below 18 degrees.

If the weather is approaching 15 degrees, then you can put on a windbreaker or fleece jacket on top. If there is a possibility of precipitation, then membrane clothing with a hood and membrane pants are indispensable. In them, you will be protected from both rain and wind.

You can do all kinds of exercise without getting wet.

2. The next thing you should take care of is water in a thermos or a regular bottle, depending on the weather and your type of training.

3. Third is the headdress

It protects from the sun, rain and wind. Depending on the weather, it is a cap with a visor or a fleece cap in the autumn wind.

4. The fourth is shoes.

Regular city shoes are not suitable for active movements. Shoes should be selected according to the type of load. If it is jumping and plyometrics, then the shoes should not have a hard sole. The sole should bend well, the foot should be fixed and you should feel the surface in it so that there is no ankle injury.

For running, you should wear running shoes, and for sports walking, special trekking shoes. If you run, it is better to wear special running shoes that allow you to run from the middle of the foot.

If you apply all these rules, your outdoor workouts will bring you health and improve your well-being.