The instructor stated the effectiveness of outdoor training

Physical activity in the fresh air not only brings more benefits to the body, but also helps to improve the psycho-emotional state. Kirill Antonov, senior instructor and methodologist at the Department of Restorative Medicine of JSC Meditsina (Academician Roitberg Clinic), told Izvestia about the advantages of outdoor training compared to classes in stuffy gyms on July 30.

The main advantage of outdoor training is increased oxygen saturation of the body. This enhances redox processes and accelerates recovery after exercise. Regular outdoor activities normalize sleep and stabilize the mental state.

Antonov said that scientific studies confirm that such workouts reduce anxiety levels and stimulate the production of endorphins— hormones of joy. However, the expert warns that not every outdoor space is suitable for exercising — training along busy highways will do more harm than good due to the inhalation of harmful substances. The optimal places for physical activity are parks, squares, forest belts and territories near reservoirs.

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Another important advantage of outdoor training is the reduced load on the cardiovascular system. Outdoors, blood pressure and heart rate are usually lower than indoors, making workouts less strenuous and more effective. This is especially true for novice athletes and people with hypersensitivity of the cardiovascular system.

"Outdoor training is characterized by accessibility and freedom of organization. They do not require the purchase of season tickets, do not depend on the schedule of classes and queues for exercise equipment. Comfortable sports uniforms and shoes are enough for classes," the specialist noted.

An additional plus, according to him, is the opportunity to join free group training sessions in parks or find a company for playing sports.

Antonov noted that the variety of outdoor workouts allows everyone to find a suitable option for physical activity. In addition to running, you can do functional workouts on horizontal bars, use sports equipment, or perform exercises with your own weight. Yoga, stretching and myofascial release are suitable for lovers of calm practices.

The expert emphasizes the complex positive effect of fresh air on the body. Such workouts have beneficial effects on the respiratory, cardiovascular, immune, endocrine and nervous systems. They help to accelerate metabolism, strengthen the immune system and normalize the gastrointestinal tract. At the same time, the level of cortisol, the stress hormone, decreases, energy and motivation appear.

However, it is important to take into account the weather — it is not always safe to train outdoors. So, high temperatures and stuffiness can lead to dehydration and overload of the body. The optimal time for classes is in the morning and evening hours, especially after rain, when the air is maximally saturated with oxygen and ozone.

"Outdoor training is an affordable way to improve physical fitness, increase energy levels and emotional state without additional financial costs," concluded the specialist.

DDX Fitness network coach Artyom Opalnitsky told Izvestia on July 3 the rules of safe training in hot weather. The expert recommended that classes be scheduled in the morning before 10:00 or in the evening after 18:00, when solar activity decreases. A prerequisite, according to him, is sufficient fluid intake.