Outdoor Training: How to Train Outdoors (Beginners)

it does not refer to the simple lack of walls and ceilings, but almost always implies a preference for calisthenics / free body / bodyweight exercises (with natural load).

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Many lovers of aesthetic culture and muscles do not take this kind of physical activity seriously. This is a big mistake, because even training outdoors can offer great results; those who engage in good calisthenics know this well. Most bodybuilders are not, in fact, capable of performing an entire bodyweight protocol. serious ". Obviously this also depends on the fact that" bodyweight training requires a good weight-power ratio, which, on the other hand, is not needed at all in bodybuilding. "

In any case, today "training in the open air" is considered by many to be "the new frontier of fitness", both thanks to the "optimization of costs, but also for the" effectiveness with which many beginners can start training. More and more people prefer to train in the park, close to home, rather than in the gym - nowadays scenographic contest-trainings, such as group workouts performed on the beach, in the mountains, etc. are also very fashionable.

In this article we will discuss, more specifically, a type of training suitable for beginners or in any case for those who wish to move but are not entirely experts in the subject.

- indirect, because we know that the process depends above all on the diet;

Initial conditioning;

Muscle strengthening;

Resistant strength;

Metabolic training.

It all depends on the management of the training stimulus, i.e. the workload and related recoveries. In addition to the training system or method - mono (split) or multi-frequency (total body) - it is in fact necessary to manage volume, intensity and training density. More on the merits, we will also have to settle the number of series (sets) and repetitions (rep), or circuit laps, times of muscle tension or execution times, etc. Moreover, bodyweight can be integrated and alternated with purely aerobic positions, such as running, rope jumping, aerobic gymnastics, etc.

"Bodyweight training can also act as a" replacement ". In fact, there are situations that hinder moving to the gym or fitness center and, in order not to give up the session, many" fall back "- so to speak - on" training " at home (home fitness) or outdoors. These are mostly "circuit training" workouts, that is, in a circuit made up of different stations (workstations, exercises) to be repeated for "n" times. be contemplated as well as not. It is obvious that the stimulus will not be identical to that of routine, but sometimes this element can be positive. Some even plan to interrupt indoor training by replacing it with calisthenics in the park for the whole summer period.

Let's not talk about periods of emergency, such as quarantine. The most indicative example is that of the epidemic caused by COVID-19, which forced the total closure of gyms and fitness centers for several months. In the first phase of containing the infection it was even impossible to train outdoors over 200 m from home, which required home fitness programming. During phase 2, on the other hand, in almost all regions it was possible to access dedicated open spaces. maintaining safety distances (2 meters) or using masks and avoiding aggregation.

Let's go into more detail about the advantages and benefits that can be gained from an open-air training of medium-low difficulty.

- this applies both to those who work outside the home and to those engaged in smart working;

from the respiratory point of view, by choosing the right place obviously, you have less chance of viral infection (seasonal flu, parainfluenze, covid-19, A H1N1, SARS, etc.); Unfortunately, the city rarely has a "smog-free environment;"

from an aesthetic and health point of view - again for a non-expert subject - similar efficacy to that of training in the gym or fitness center - lower efficacy, if in place of specific activities, but higher if the coveted sport is callisthenics.

For a novice, training outdoors in bodyweight, circuit, in total body (multi-frequency 3-4 times a week) determines an improvement in the performance of functional strength and hypertrophy, a direct and indirect facilitation of weight loss, respiratory and cardiovascular optimization .

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Note: for an overweight person, or for those with joint or skeletal problems, it is obviously advisable to pay attention, because the workload may still be too high.

On the circumference of our "imaginary" circuit we go to "mark" each station with a bottle or a stone or whatever indicates the location.

At this point all that remains is to decide how many stations to prepare and which exercises to perform at each one; the whole can be decided taking into account the basic athletic preparation - in the case we want to analyze, nonexistent or almost. Try not to overdo it at the beginning and, if necessary, contact a personal trainer who will organize your sessions.