The newfangled fitness practice Outdoor Training is nothing more than outdoor workouts familiar from childhood. It helps to get away from boring, monotonous activities in stuffy gyms, get enough oxygen, restart the exercise regime, significantly improving the result. A variety of fitness loads allows you to feel muscle joy throughout your body, and a group of friends and like-minded people will make outdoor training positive and energizing.
Training can take place both in urban environments: in parks, nearby groves, on rooftops, on sports fields or lawns, as well as in picturesque places on the planet, where you can go with a group of ProTrip professionals, which will include experienced instructors and nutritionists.
In the mountains or on the seashore, Outdoor Training fitness practice becomes the most exciting and effective, breathing techniques help to saturate every cell of the body with oxygen, and a circle of like-minded people helps turn the process of losing weight into a fun game.
What is the advantage of outdoor training fitness practice
It often happens that training in city halls at some point becomes ineffective due to the fact that the shallow breathing of people involved in fitness does not provide the process of thermolipolysis (fat burning) with enough oxygen. Most athletes in fitness clubs equipped with split systems or air conditioners are forced to breathe dry air, which does not allow them to take a deep breath and provide:
- full ventilation of the lungs;
- enough oxygen to burn fat;
- a high level of energy for muscle work;
- noticeable fitness success.
The modest results of many fitness athletes are often associated with shallow breathing indoors and a lack of oxygen - the main catalyst for the breakdown of fat cells. In addition, the supply of air without humidification also reduces the strength indicators of muscle work.
Fitness practice Outdoor Training helps to solve all these problems.
Classes in a group of like-minded people eliminate the embarrassment that most people exercising on their own experience when it comes to increasing the intensity of their workout outside.
An abundance of oxygen, good mood, attentive instructors and a friendly environment are the advantages that Outdoor Training gives. It helps to diversify workouts and repeatedly increase their results.
Do I need a special level of training for fitness practice Outdoor Training
Outdoor workouts are suitable for all fitness levels. Even those who find the usual run too difficult will like dynamic walking or Nording Walking - Nordic walking with sticks, which today is enjoyed by both old and young. For more experienced athletes, the program will include intense runs with jumps. Of course, during the tour, ProTrip instructors will conduct a warm-up workout to determine the level of physical fitness of each participant and create conditions for the most comfortable and effective disclosure of his abilities.
Outdoor Training fitness practice lessons include stretching, aerobic and strength training. The circuit training mode performs cardio, low-intensity and high-intensity exercises, allowing people of all fitness levels to train side by side while having fun talking and cheering each other on.
Necessary Equipment for Fitness Practice Outdoor Training
The list of necessary fitness devices for outdoor activities or for a fitness trip should be clarified with the organizers. If Nordic walking is planned, then participants will need telescopic poles (or whole ones for hiking in the surrounding area). Cycling tours will require appropriate transport, and beach games will require a ball.
- Shoes should be comfortable, breathable and absorb moisture. New shoes (running shoes) are better to break in a little or leave at home, as during intensive training they can rub your feet and create problems.
- Clothing should be selected according to the weather so that it does not hinder movement, absorbs moisture well.
- Outdoor gear must include sun protection products - creams with SPF. Sunburn while moving penetrates the skin no less than when lying on the beach.
- For the head, you need a light-colored bandana or a baseball cap. Even in the morning, the sun's rays can cause burns or thermal shock.
You can also get in shape with outdoor activities at home. When there is sorely not enough time for long walks around the neighborhood or fitness sessions in the gym, use morning jogging and the usual benches in the park for cardio training and strength training: push up from them, climb up, jump up, stretching your muscles. But don't forget to warm up beforehand. observe safety precautions while jumping.
Most people have a playground near their house, which is probably deserted in the early morning. Try turning it into a mini-gym! Low benches are great for step aerobics or push-ups. At the same time, children's facilities are safe from injury.
Contraindications for fitness practice Outdoor Training
Before embarking on an active fitness tour or incorporating Outdoor Training into your exercise schedule, you must obtain a doctor's approval. If healthy people benefit from such loads, then for people:
- those suffering from cardiovascular diseases in a mild form, the optimal load is selected, and in the severe stage running, jumping, strength exercises are prohibited;
- having serious diseases of the spine and joints, sports are prohibited;
- with frequent dizziness, cancer, acute viral infections and influenza, training is contraindicated;
- with scoliosis, severe myopia, hypertension, osteochondrosis, you can not use aerobics and shaping, and with varicose veins - step aerobics;
- with diseases of the respiratory tract (asthma, bronchitis) and severe myopia, it is necessary to abandon bodyflex.
Contraindications for Outdoor Training fitness practice mainly relate to chronic diseases, severe forms of illness and intense exercise.
Activities such as Nordic walking or walking in the fresh air will benefit anyone.
Fitness practice Outdoor Training is an important component of the active, organized by a team of experienced ProTrip professionals. Wherever you go with the travel organizers, to Sochi or Cyprus, Georgia or Montenegro, other unique corners of the planet, with the help of an individual program of various outdoor workouts, you can easily adjust your figure, improve your well-being, and get a boost of energy for the whole year.
OUTDOOR workouts. Kinds. Benefit. Peculiarities
It is already clear to the naked eye that the summer of 2015 is about to come and will delight us with its warmth. Quite often, many people who take care of themselves in a fitness club do not “go” for a workout in the summer, because they want to be in the fresh air, and not indoors. What to do in such a situation? How to achieve all desires at the same time? The way out is simple and very pleasant - OUTDOOR workouts!
Outdoor training is what we need in the summer to satisfy our two strongest requests - physical activity + spending more time outdoors.
What are they? There are several types of such training:
- sports walks
- running training on a given route
- cycling
- functional training using your own body
- training with TRX loops
-Yoga
- Stretching
- workouts that combine the above types of loads
The choice of the OUTDOOR type depends on the desire of the athlete and his physical data. Everyone, from beginner to professional, will get the effect he needs from training.
What are the benefits of such training?
It's simple:
1) workouts can be identical both in the gym, in terms of load, but in the fresh air.
2) training more often using your own body - which gives a huge effect of feeling and "owning" your body.
3) Of course, with a competent approach, the result will come extremely quickly (reduction of the fat component, increase in overall endurance, increase in coordination)
4) Outdoor training (of course, if the route and place of training is chosen deliberately)
5) opening of new places in the city:) - how without it?!
Can I practice on my own OUTDOOR?
Yes, sure! You will need to choose the type of program and choose a place or route.
Can you work with a trainer? - Necessary! Since the coach will choose the place, route, type of training suitable for his ward, the equipment necessary for training and the system for “supplying” the correct load and recovery after training.
Will there be OUTDOOR programs at the WG Sinitsa Club? - Undoubtedly! many coaches are waiting for this moment! Follow the news!
Outdoor fitness is a new trend in club training. Are you used to going to the gym and already getting bored when you remember that you need to go to the gym today? Outdoor fitness will literally shake up your regular schedule. A lot of clubs today have outdoor workouts to allow clients to have much better results. After all, as star trainer Jillian Michaels says, the key to losing weight is in the variety of workouts.
Why it works
It happens that training in the gym is ineffective due to the way we breathe during the session. Burning fat requires not only the expenditure of energy, muscle work, but also the supply of a large amount of oxygen. If a person is used to holding his breath during a workout, most likely, his fitness successes will be very, very modest. The problem is that such training takes place without the main catalyst for the breakdown of fat cells, but the reason is not always shallow breathing.
Most modern fitness clubs are equipped with air conditioning and split systems. However, this method of air supply has a drawback - a person cannot fully and deeply breathe dry air. So in clubs without light moisture, those involved in sports breathe superficially, which reduces both strength indicators and slows down the rate of fat burning.
Outdoor fitness together with your favorite club helps not only to solve this problem, but also to get rid of a common disadvantage of self-training on the street - the lack of the necessary intensity. Most people are simply embarrassed to run or pedal well alone. This is where professional instructors come to the rescue.
Outdoor fitness lessons are both aerobic and power. A lot of fitness centers also arrange trips or trips out of town on bicycles for their clients. Outdoor fitness classes, as a rule, are held on the embankments, in parks, and even on the fitness center's own rooftop.
Equipment and regularity
Be sure to check with the club what format the classes have. Some instructors will only give you an easy run, relying on you to complement your training program with exercises in the gym. So before planning your physical activity, consult an instructor.
A lot of outdoor fitness lessons include stretching and strength exercises in the club, such a mixed format is convenient when high-quality stretching is needed. Well, you can enrich yourself with oxygen while jogging. Today there are two levels of difficulty for outdoor fitness lessons. - Beginners are offered dynamic walking, and more experienced - jogging with jumps and other exercises that increase the intensity of the workout.
Outfit for street lessons is a little different from your usual form. First of all, you must remember about protection from direct sunlight. Be sure to wear a light-colored baseball cap or bandana on your head, because even in the morning hours, working in the sun can lead to unpleasant consequences if you are without a hat. Take care of the skin of the face and body with the help of a cream with SPF, because in motion you will burn as much as in a state of rest. It is better to prefer running shoes, but choose the shape according to the weather, but try not to “wrap up” on purpose to increase sweating.
Outdoor fitness will help you look at sports with a smile and get real pleasure from the process of getting in shape.
ProgramsOutdoor- this is physical exercise in the open air with a trainer, both in a group and individually
Types of outdoor programs:
- FUNCTIONAL TRAINING(Functional strength training using various outdoor machines and body weight).
- RUNNING(Improvement of running technique).
- NORDIC WALKING(Nordic walking is an outdoor activity with special poles).
- MB INTERM(Cross-country cycling).
- SKI INTENSE and BASIC(Skiing lessons).
- POWER WALKING(Energy walking on flat terrain).
Physical exercise in the open air brings great benefits to the body, namely:
- Improves the work of the cardiovascular and respiratory systems (due to aerobic exercise);
- Helps to improve mood and relieve psycho-emotional stress (due to the release of the hormone of happiness - endorphin);
- Strengthens the main muscle groups;
- Promotes training of the vestibular apparatus, coordination of movements (because the work is asymmetric in different planes).
What is the advantage of Outdoor programs over regular training in a club:
- Outdoor activities allow more oxygen to enter the body, as a result of which metabolic processes are accelerated (oxygen acts as a catalyst for chemical reactions). As a result, fat is burned more quickly. The trophic (nutritional) function of the blood improves, which allows it to nourish tissues and organs, and in this regard, the physiological effect of training is achieved faster: endurance, flexibility, speed, strength
- Change picture. In the gym on the simulator, the picture does not change, monotony leads to a decrease in motivation, and as a result, a decrease in results.
- The maximum number of muscles is involved in the work, the vestibular apparatus and coordination of movements are developing, because. the load is not uniform and natural (hummock pits, terrain, sand, grass, etc.)
Description of the lessons:
FUNCTIONAL TRAINING (NEW)
Functional strength training using various outdoor equipment and body weight. Training of the cardio-respiratory system and muscle endurance.
Duration: 60 minutes.
For any level of preparedness.
Location- Sports recreation park them. L. Lazutina.
RUNNING (running)
Improving running technique. Distance interval running. An effective way to train the cardio-respiratory system. The course takes place on flat terrain.
Lesson duration: 55 min.
Location
Dress code: sneakers, sportswear.
MB Interm (mountain bike)
For those who know how to ride a bike.
You need your own bike and helmet.
Improving your mountain biking technique. The course takes place on rough terrain.
Location- Sports recreation park them. L. Lazutina.
Dress code: sneakers, sportswear.
POWER WALKING (Intensive walking)
Vigorous walking on flat terrain using general developmental exercises for the main muscle groups. An effective way to train to activate fat metabolism.
Location- Sports recreation park them. L. Lazutina.
Dress code: sneakers, sportswear.
Nordic Walking ( Nordic walking)
Walking with special sticks on rough terrain. An effective way to develop general endurance combined with the strengthening of major muscle groups. Teaching basic and advanced movement skills. The course takes place on flat terrain.
Lesson duration: 60 min.
Location- Sports recreation park them. L. Lazutina.
Dress code: sneakers, sportswear.
SKI BASIC (Ski lessons)
Tasks: Studying the technique of skiing from scratch. Studying the technique of passing descents. Development of balance, coordination. The healing effect of light and medium intensity training in the open air, the effect of hardening. Suitable for any fitness level. You will learn how to confidently ski, you will be able not only to ride in a straight line, but also to climb mountains, confidently descend from the slopes. Classes have a healing effect.
Lesson duration: 60 min.
Location– Ski roller track named after L. Lazutina
SKI INTENSE (Ski lessons)
Advanced level, for those who know at least a little technique and can ski. Tasks: improvement of skiing technique, skating, classic skiing. Learning the technique of passing high-speed sections of the route, climbs + descents + turns. Preparation for sprint and middle distance competitions. The group is suitable for active skiing enthusiasts, former athletes, anyone who knows the technique of skiing and wants to improve in this direction.
Lesson duration: 60 min.
Venue - Ski roller track named after L. Lazutina
Benefits of outdoor activities:
- Lack of monotony
- Fresh air - more oxygen
- Maximum involvement of muscles in work
Conditions for the lesson:
- Availability of necessary equipment
- Participants' ability to ride a bike
- Weather conditions (lack of heavy rain and wind)
- Signing the rules of visiting outdoor
- Pre-registration (from 3 to 10 people) at the club reception
Instructors will be happy to answer your questions.
Outdoor programs "SV fitness"
Gleb Nevezhin – outdoor programs coordinator
Alexander Kolomentsev - trainer of outdoor programs
Olga Lavrikova – outdoor trainer
