Tired of the same four walls of the gym? It might be time to take your workout outside.
From the boost in mood that comes with fresh air to the unique challenges of training on uneven terrain, working out in an open environment can refresh your fitness routine.
This guide will cover everything you need to know, from the unique benefits of outdoor training to staying safe in the sun.
Jump to:
- Benefits of Outdoor Training
- Staying Safe in Hot Weather
- Types of Outdoor Workouts
- Supplements for Outdoor Workouts
Benefits of Outdoor Training
Working out in the park, on a trail, or even just in your garden offers a refreshing change of scenery from your usual gym session. The benefits can go beyond physical fitness, as just being outside can give you a mental boost.
It can also provide a more dynamic workout experience. The varied terrain and natural obstacles can engage muscles you might not use on a flat gym floor, leading to greater functional strength and stability.
Improved Mood: Exposure to sunlight boosts your vitamin D levels, which can lift your mood. Exercising in nature has been shown to reduce stress, anxiety, and symptoms of depression. Increased Challenge and Variety: The uneven ground of a park or trail forces your stabilizing muscles to work harder, improving balance and coordination. You can use natural elements like benches, hills, and trees for a more dynamic workout. Accessible Workouts: Outdoor spaces are often free to use, making fitness more accessible. A park workout or outdoor exercise session requires little to no equipment. Higher Calorie Burn: Things like wind resistance and varied terrain can make your body work harder, potentially increasing your calorie expenditure compared to a gym workout of the same time.
Staying Safe in Hot Weather
Training outdoors is great, but it's important to be prepared, especially for hot weather. Even on cooler days, the sun can be strong, so it's essential to protect yourself.
Be aware of the weather, predict your body's response to it, and adjust your plans accordingly — there’s no need to push yourself to the point of exhaustion.
Train early or late: Schedule your workouts during the cooler parts of the day, such as early morning or late evening, to avoid the peak heat. Sun protection: Always use a sunblock with an SPF of at least 30 and 4* UVA protection. A hat and UV-protective sunglasses can also provide extra defense against harmful rays. Hydration is key: Drink plenty of water before, during, and after your workout. Bring a water bottle and an electrolyte supplement to replace minerals lost through sweat. Know the symptoms: Be aware of the signs of heat exhaustion and heatstroke, such as dizziness, headache, excessive sweating, or a rapid pulse. If you feel any of these, stop immediately and find a cool, shaded area.
On the other hand, weather can turn quickly, so always be prepared. A light hoodie and a waterproof jacket can be the difference between a great workout and a miserable one.
Types of Outdoor Workouts
One of the best things about outdoor training is the variety. You're not limited to a single machine or type of exercise. Here are a few ideas for working out in the park and beyond.
Outdoor Gyms
Many local parks now feature free-to-use outdoor gym equipment. These stations are a great way to incorporate bodyweight exercises and resistance training into your routine. From pull-up bars to parallel bars, you have everything you need for a full-body workout. Use them for your warm-up or as part of a full-scale circuit.
HIIT
A park is the perfect setting for a high-intensity interval training (HIIT) session. You can use benches for box jumps or triceps dips, open grass for sprints, or even a hill for an extra challenge. The space and natural features offer endless possibilities for a quick, effective workout.
For some HIIT inspiration, try this workout:
20 Minute HIIT Workout for Fat Loss
Blast through those calories as you push yourself to your limits.
Yoga in the Park
Roll out your mat and find a peaceful spot for some yoga. Practicing yoga outdoors can be incredibly calming, allowing you to connect with your breath and the sounds of nature. It's a great way to improve flexibility, balance, and mindfulness.
Running and Cycling
These are classic outdoor exercises for a reason. Running through a local park or cycling along scenic trails is a great way to improve cardiovascular health while enjoying the scenery. Plus, they're accessible for all fitness levels.
Hiking
For those seeking a more adventurous challenge, consider hiking or even trail running. Running on hills or up peaks offers a dynamic workout that engages different muscles and provides a significant cardio challenge. It’s also a great way to explore new landscapes.
Supplements for Outdoor Workouts
When you're out and about, convenience is key. The right supplements can help you perform at your best, no matter where your training takes you. Here's some of the best portable nutrition to fuel your outdoor sessions.
Origin Pre-Workout Dry Scoop
Need a boost before your session? Origin Pre-Workout Dry Scoop is packed with pre-workout essentials like L-citrulline malate and beta alanine, key electrolytes, and caffeine to help you take your training to the next level. It doesn't require any mixing, so you can have it just before you start.
200mg of caffeine per serving helps to improve endurance performance and capacity. Also contains L-citrulline malate, beta alanine, and taurine to boost strength and overall performance. Helps you stay alert and focused during your workout.
THE Energy Gel
For longer runs, cycles, or hikes, a quick energy source is a must. THE Energy Gel delivers fuel when you need it, and quickly. It comes in a single-serve packet, making it easy to slip into a pocket or running belt.
30g of fast-acting carbohydrates for rapid refuelling. 2:1 maltodextrin to fructose ratio for optimal energy absorption. - Electrolytes to help with effective rehydration.
B vitamins help to reduce tiredness and maintain energy.
Layered Bar
The Layered Bar is the perfect on-the-go protein boost to refuel you during an outdoor workout.
20g of protein per bar to support muscle growth and maintenance 3 layers of tasty goodness - Available in two crunchy flavors
Protein Cookie
The Protein Cookie is high-protein, soft-baked, and will melt in your mouth—making a satisfying treat to snack on while hiking or exercising outdoors.
15g of protein per cookie Baked with quality ingredients - Available in two delicious flavours
Crispy Wafer
The Crispy Wafer is a super satisfying crunchy, light treat with a high protein filling.
15g of protein per wafer - Available in four vibrant flavors
Take Home Message
Outdoor training offers a refreshing and effective way to achieve your fitness goals. From a simple park workout to a challenging hike, there’s an option for everyone.
Remember to prioritize your safety, stay hydrated, and choose the right nutrition and supplements to support your performance.
So, what are you waiting for? Get outside and start moving!
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