Why it is more useful to train outside than in the gym
How to develop intelligence and spirituality during sports activities
At what time is it better to play sports in nature
How to choose your own place and exercises
How to find the strength and motivation to start playing sports on the street
Harmony. Harmony of physical, mental and spiritual activity. Isn’t this the quintessence of happiness? Is this not the state we are striving for? But for some reason, in the search for harmony between physical health, intellectual development and mental balance, often one or two of these three whales slip away. How do you put them together? One of the ways – on the surface – to get out of the four walls into the light of day, change the hall to a park, forest or beach, conduct training in nature. And if your inner skeptic hasn’t already rolled his eyes, clicked his tongue, and given up on the idea, offer him the arguments below.
What sports on the street are more useful for you at home
A small remark: in this text, the word “sport” is used not to refer to professional sports training, but as a synonym for general physical training (OFP), moderate physical activity, physical education.
Doctors and instructors involved in the training of Olympic champions, back in the 70s and 80s noticed a pattern: on-site training near the sea or in the forest, their wards showed better results, and the more they worked in the open air, the more hardy they became. Aren’t you going to rip off the Olympic rings? All the same, take this life hack into service! After all, this observation was confirmed by scientists, explaining two main factors:
Oxygen. Aerobic exercise requires a lot of oxygen, as it is the main source of energy. In simple words: the more fresh air, the more strength. That’s why in a closed, poorly ventilated room, and even with a large number of people, your “batteries” will run out faster than on the street. But in the open air, it is possible to load the body longer and safer, so we become more resilient.
In a good mood. It does not fall from the sky, although to some extent it does… Scientists have noticed: unity with nature, contemplation of a clear sky, the dawn sun, reservoirs, being in good weather among trees and flowers, communication with animals-all this increases the production of a cocktail of so-called hormones “happiness” and neurotransmitters “good mood”. In addition to a smile and a desire to train, their “chemistry” entails a lot of useful actions. For example, it increases the pain threshold – results are improved painlessly and more effectively; it also increases stress resistance – the hormone cortisol is produced less, a high concentration of which only interferes with physical and mental development.
Add another bonus-generous portions of vitamin D, which nourishes the sun. Just be reasonable, do not overdo it in the summer sun, only reasonable portions of sunbathing are good for health.
Thus, yoga and meditation classes, martial arts and dance movement training, sports games, fitness, swimming and any other sport-on the street in good weather will always be more productive.
As the sports in contact with nature helps intellectual and spiritual development?
Let’s face it: sooo weak, if it is purely pumping muscles and nothing more. But! If you approach the tasks consciously, you will notice that nature seems to have heard your intentions and contributes as much as possible to achieving harmony in all three of the above-mentioned areas.
When you train in the gym, for example, on a treadmill or practice yoga, taking a certain asana – just mechanically perform a given task, you do not have to solve any problems, overcome the resistance of the environment. There is nothing wrong with this if the task is to drive seven sweats, lose weight or become stronger, more resilient, more flexible, etc.
Now transfer yourself mentally, or better yet physically, to open locations. It can be a green city park with dense thickets of trees or on the bank of a river, it can be a suburban forest or a wheat field, or it can be an alpine meadow or a rock massif… We’ll go for the same run or do some yoga. Immediately, the training gets volume!
On the one hand, you are filled with aesthetics, aromas, the chirping of birds, the quiet squelching of waves or even the noise of a waterfall (have you ever tried to meditate at a waterfall?!) – all this develops a sense of beauty, calms and calms, which is so much lacking in reinforced concrete boxes. On the other hand, thoughts begin to develop in unison with the planet, with life on Earth, you become more sensitive and aware, perhaps you will catch an epiphany. The wider and more versatile the thoughts, the more we see “from the other side”, the better we solve pressing issues. Moreover, what else will pump the spiritual body so much as the awareness of oneself as a part of nature, a part of the universe, a simultaneous feeling of transience and eternity…
Also involved is the “smart”, because the constantly changing landscape stimulates the brain. Plus, you are faced with a lot of tasks that immediately need to be resolved: which path to go, how to find the best place, get around an obstacle, use a tree, log, puddle or cones in training… At first glance, these may seem like trivial tasks, but they still involve analytical thinking. And what information does the brain process and analyze on a treadmill or on a mat in the gym?
Do not” walk ” and muscles. Your body is forced to adapt to the change of terrain, something to step over, jump over, somewhere to keep balance, group, dodge branches, cobwebs – in these little things, much more muscle groups are involved, coordination, attention and other skills are pumped. At the same time, you try not just to cross the terrain, but consciously – so as not to cause damage to plants and animals.
You will also notice how the sensory perception is enhanced by contact with natural “simulators”. Yes, because nothing prevents to arrange fitness in nature: pull up on a branch, use stones instead of dumbbells, cling to the trunk to swing the press, develop stretching sitting on a warm sand… and what is the cost of running on sand or snow?! And physical education in the water? Just try it!
How to take yourself in hands and feet and has to start training
First and foremost-do not complicate it!
“Oh, it’s necessary 3 times a week for 2 hours – I don’t have that much time.” “Here, it is necessary to rebuild the diet-now is not up to it”, “Well, it is necessary to observe regularity, and I am so unassembled”, “Oh, it is necessary to buy special comfortable clothes and a bunch of devices – there is no money for them now”. Throw away such thoughts. Who wants, he looks for opportunities, who does not want-looking for reasons. Yes, of course, it is better to do everything as correctly as possible. But it is even better to allocate at least half an hour a day or two for evening or morning training in nature, than to do nothing at all and whine about the lack of time.
Speaking of time and “right”. Outdoor sports are more useful during daylight hours. And although in the summer before 9 pm do not want to move away from the air conditioner, do not carry heavy loads in the morning. According to the recommendations of chronobiologists who study human biorhythms, for the body the most favorable time for sports is the second half of the day, namely from 14 to 18 hours (alas, the hormonal system does not care that this is the height of working time). What if you can’t leave work during these hours? Very simple: in the mornings and evenings on weekdays, do light physical education, or an hour of hiking, light bike rides, kayaking, but plan exhausting loads for the afternoon on weekends.
Another practical point: if there is no coach and group, how to choose the place and exercises yourself. First of all, fitness in nature should bring pleasure in order to achieve a harmonious work of the muscles and brain. So choose the locations that you like:
for training on working days, look for green areas hidden from people and cars within the city (remember, you need more oxygen) – parks, embankments, beaches, gullies, inactive quarries, etc.
you don’t need to take a break on weekends or during your vacation. On the contrary, it is better to increase the intensity of classes, especially if you are resting in the forest, in the mountains or by the sea.
As for the choice of exercises:
If you do yoga, dance, martial arts or just go to the gym-you can work out on your own the same thing that Sensei gives you in group classes.
Ask your coach (your own or any other person from the field of interest) for an individual program for independent training in nature.
Choose a set of exercises you are interested in on the Internet. Here it is important to pay attention to the qualification of the instructor and understand how adequate the exercises that he advises are, because there are many amateurs in the Internet. Follow the basic steps: first, a warm-up from small joints to large ones (i.e., from the fingers and toes to the hip joints, body tilts), then power loads and in the final stretch, especially those parts that were most strained.
If due to age, overweight, health problems or simply poor health, you can not train at full strength – it does not matter! Strengthening, revitalizing and developing effect has even an ordinary walk for at least half an hour-an hour in a row, without rest (instead of a break, slow down your pace) on rough terrain among cute locations. If it is very easy, but you can not spend more time, take fitness weights on your legs and / or hands, but not a backpack with a weight, otherwise you will slouch and heavily load your knees!
Complete your boardwalk with sunrise or sunset views, insects, birds, water, or plants. By the way, this can be done by taking yoga asanas as well: Siddhasana (sitting cross-legged), Vrikshasana (standing on one leg), Urdhva Mukha Shvanasana (lying on your stomach, propping up your body with your hands), Shavasana (lying on your back) and others.
Motivational tips on how to start playing sports on the street
Overcome laziness, make changes to the usual rhythm of life, get out of the comfort zone-do you think it’s hard? Nonsense! It just seems that way. The main thing is to take the first step. And here’s what can help you step over the illusory barriers:
Find organized yoga or outdoor fitness groups in your city, or clubs that play outdoor sports – join them. Subscription, strict and regular schedule, supervision of the manager-all this motivates, disciplines, adds drive.
Organize your company, because it’s more fun and less temptation to be lazy.
If you decide to play sports in nature alone, think about motivation and step-by-step encouragement/praise for yourself. For example, keep a diary of results and well-being – the best motivator in the days of “do not want anything”. Or compete with yourself yesterday: so that the effectiveness of each approach is one step higher than the previous one. Just please observe reasonable limits!
Use social networks. Announce to your friends-subscribers that you have decided to start, tell them how, where, in what format and promise to report promptly (for example, video in stories) – encouraging comments and likes also motivate. Option “hard”: invite subscribers to follow your reports, and if one of them notices first and writes that the training is missed – you will owe him, for example, 5 kg of raspberries or something like that. In case of skipping due to the weather, hold an OPP at home-better than skipping.
Plan to participate in a competition, competition, or sports festival and get ready for it. Moreover, every year in different cities competitions are held for all comers (and not professional athletes) – half marathons, swims, bicycle races, competitions in workout, bouldering, relay races like triathlon, “Race Nation” or “Dyka Gonka“, dance and hand-to-hand tournaments… It does not matter that you are not a pro-the main thing is participation!
Get a dog and train, walking it according to the above tips-move at least half an hour-an hour without stopping, etc.
Listen to music, audiobooks, lectures, or podcasts during classes. This point somewhat contradicts the main task of sports in nature, because it is better to focus the inner eye on the “here and now” – that is, on physical training, recovery and harmonization.
Tip for fashionistas 😉 Dress beautifully – so that in sportswear you would like to run furiously and show everyone how good you look. This is more of a joke, but for a start and from it you can take a share of the truth.
Finally, I will remind you of the basic truth of Mens sana in corpore sano (in a healthy body – a healthy mind) and share my observations: for a good workout, freedom and inspiration are important. Get inspired and inspire others!