Oriented on making people closer

Doing sports on the street is definitely a way out of the comfort zone. Where to start and how to build a comfortable training process? The main recommendations and tips for beginners are presented in our article.

Choice of sport and location

Outdoor activities have a lot of advantages: replenishing the lack of vitamin D, increasing the level of oxygen in the blood, more effective training. Running on a treadmill in the gym is not the same as running in the park. Oxygen activates mental performance, improves the functioning of internal organs, increases immunity, promotes weight loss, and its lack can lead to hypoxia, dizziness and fatigue.

During outdoor training, you can combine any kind of physical activity — running, walking (including Scandinavian), stretching, martial arts, yoga. There is also a large selection of active sports games: in Ashgabat, you can rent bicycles, play tennis on an outdoor court or football, attend a game of frisbee (discus throwing) with amateurs or a sports ground with exercise equipment.

If you decide to start training, the question arises — where. Choose a place where it will be comfortable to move. No one should interfere with you. It also will be good to have basic equipment, for example — horizontal bars, crossbars, benches.

The best places in the city for sports:

– Yard. Many of them have well-equipped sports grounds with exercise equipment or other facilities. This is the easiest option for outdoor training.
– Parks and squares. Suitable for those who like running, Nordic walking or cycling. Here you can run cross-country or do some exercises with the help of benches or trees.
– Stadiums and arenas. Suitable for team games and active competitions. Their advantage is that they are equipped for a specific sport and have a special coating.
– Outskirts. The option is identical to parks, but has the advantage of not having a large number of people and having more oxygen than in urban parks.

Preparation for training

When the choice of location is completed, you need to prepare yourself. The first questions arise with nutrition. It is believed that 2.5-3 hours should pass between meals and sports, but no more. Because the body will have nowhere to take the building material for muscles and energy. Before training, you can eat protein (chicken, fish, eggs), complex carbohydrates (vegetables, potatoes, rice), vegetable fats. Water should be present in the training process all the time.

The next stage is the choice of clothes. The main criterion is comfort. But you need to dress according to the weather: put on a cap when the sun is shining or a hat if it's cold outside or you are studying in the evening. In the cold, the ears, fingers and toes should always be additionally insulated. Dress in layers so that you can easily remove one of the layers if necessary. Avoid bulky clothing, it hinders movement. The choice of shoes is no less important. Sneakers should not slip and should be suitable for training on a hard surface.

When planning a workout, study the weather forecast. It is necessary to take into account the temperature, wind strength and humidity. You need to start gradually, increasing the load over time. The duration of the training at the beginning should not exceed 30 minutes, over time it can be brought up to 1.5 hours. Often beginners start with running, which leads to respiratory diseases from severe hypothermia of the upper respiratory tract.

When is it better to train: in the morning or in the evening? There is no identified algorithm for choosing the training time. Therefore, train when it is more convenient for you. The main thing is not to forget about recovery after the load. It is best to finish the workout with a light run or stretching. Upon returning home, it is recommended to drink a small amount of warm water or tea to warm the respiratory tract. You can also take a thermos with a warm drink with you. It is recommended to take a phone and some money for training in case of unforeseen circumstances.

Basic training

You should always start with a warm-up. It can be an easy run of 5-7 minutes or running on the spot. The simplest exercises to perform on the street will be: push-ups, planks, pull-ups, standing on a support, lunges, jumping rope and squats. Proper breathing technique is very important during autumn outdoor training. You need to inhale through your nose, and exhale through your nose or mouth. If your breathing gets lost (it becomes difficult to inhale through your nose), stop training, go home and warm up. It is best to drink water during training for 150 ml. every 15-20 minutes.

Running is one of the most popular workouts. It helps strengthen joints and bones, promotes weight loss and maintaining optimal weight, improves mood. There are many options for running from classic to long-distance running. Cycling improves mood, improves muscle tone, develops the vestibular apparatus, prevents varicose veins, and improves sleep.

Push-ups involve the back, biceps, triceps and shoulders. Pulling up on the crossbar is a key exercise for the development of back muscles. To work out the quadriceps, the back of the thigh and buttocks, choose the exercise lifting on the bench or lunges. With the help of a skipping rope or squats, you can work out the muscles of the lower body well. In addition, squats help to improve stability and strengthen the core of the body.

The impact of tennis on the body is huge. It involves all the muscles of the body, has a good effect on the cardiovascular and respiratory system, relieves tension, increases mindfulness, stimulates efficiency in decision-making, develops logical thinking.

If you manage to find a team to play football, do not refuse. This sport develops the ability to work in a team and leadership aspirations, increases endurance, strengthens the body, helps keep the body fit, accelerates metabolism, relieves stress, improves coordination of movements and accelerates reactions.

During the autumn training, you should not strain yourself too much. Do not take breaks between exercises so as not to freeze. Train for 30-40 minutes 2-3 times a week so that the body has time to recover.

ORIENT news
Photo: Canva