Do you like to exercise Outdoors?
Taking your workout outdoors, especially when it’s sunny and warm, is extremely motivational. Although it can be a bit more demanding in colder weather, if you’re dressed appropriately, it’s still great fun!
Always remember to warm-up sufficiently, especially so, in colder climes!
As we all know, exercise of any kind is great for both our body, and mind, whether it be Cardio or Strength-training.
Performing Aerobic exercise outside, for example walking, jogging, running, and, hiking, can contribute to Sports Injuries, if you’re not prepared. This is also true if you are using the wrong techniques or if you are wearing old gear.
According to one animal study, listed in the National Library of Medicine, physical exercise may induce Autophagy in organs that are part of metabolic regulation processes. This can include the muscles, liver, pancreas, and adipose tissue. In very basic terms, Autophagy is cell repair and cell renewal. As we age, Autophagy slows down. Exercise, along with a Low Carb Diet, and, Intermittent Fasting, increases Autophagy.
Here are a few helpful tips to aid your preparation:
1. Choose the right shoes, whether it be sneakers or hiking boots. Be sized and fitted at a dedicated Sports Store.
2. Never wear old sneakers, as you could get an injury, then you can’t exercise for weeks, or possibly even, for months.
3. Wear comfortable, and, visible clothing, choosing material that wicks sweat away from your body, keeping you cool and dry. Bright colours will make you visible, and, will reflect the sun, unlike black which absorbs the heat.
4. Plan your route and tell someone. Take your phone.
5. Make sure that you take plenty of fluids with you, while you exercise. Hydrate before, during, and, after exercise. Weights2Go provide for ample hydration, while giving your upper body an enhanced workout too!
6. Warm-up and Stretch before full exertion.
7. Flat grassy areas are best for your joints. Try to avoid loose surfaces, as well as, hard surfaces. On a personal note, I like to hike in the Mountains, and the terrain is loose and rocky. Even with good shoes, it’s easy to sustain injury, when the surface moves beneath your feet.
8. If possible, try to avoid running near roads; inhaling vehicle exhaust fumes is not good for our Cardiovascular or Respiratory health.
9. If you’re wearing headphones, be mindful not to have the sound too loud; stay alert, and, be aware of your surroundings.
10. Consider changing-up your routine at least once or twice a week, if you exercise daily. This will help you to avoid overuse and help to prevent injury. Swimming and Cycling provide minimal impact.
11. After exercising, always remember to cool down, and, stretch.
12. Remember to hydrate, hydrate, and, hydrate some more! If you exercise in hot weather, and you sweat a lot, taking an Electrolyte supplement or a Sports Drink containing Electrolytes (Potassium, Sodium, and, Chlorine are lost through sweating).
13. If you don’t already, consider using Tech on your phone; there are many free apps available that log your effort levels, the route you’ve taken, the distance travelled, and, the time it took. Some apps even tell you how many calories you’ve burnt.
14. A Heart Rate Monitor (HRM) helps you to push yourself, but it’s also a good indicator of letting you know when to slow down, and, reduce the intensity of your workout. I know that sometimes I feel a bit tired, and, my HRM tells me that my heart rate is good, so I know not to slow-down, but to keep going, even push a little harder.
Remember though, such ‘gadgets’ are only as good as the information that you enter into them. I am terrible at not updating my weight, down or up, so, I set myself reminders. For inspiration and motivation, you need the true numbers, so you have a starting point to work from. I also find it helpful that this information is saved, for a reference to progress.
If you’re new to outdoor exercise, or any exercise, take it slowly to begin with, and, build your endurance (speed and distance) over a few months, not days. And, get a health check from your doctor before starting, that way you know you’re good to go!
I’m not an Affiliate Marketer, so I won’t mention what I wear, and, the apps that I use; but, if you’re interested drop me a line, and, I will let you know. I highly recommend all of them. I find them extremely motivational.
Do you exercise with a friend, furry or otherwise? Do you use a HRM? And perhaps, App’s on your phone? Join the conversation, we’d like to chat.
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