Train effectively outdoors


The heat is here! Did you know about these great advantages to exercising outdoors? To do this effectively pass out in the sunshine.

The sun and the rain in your face, the wind in the back and the ground under their feet, compared with artificial materials, artificial lighting and recycled air. One easily gets a gut feeling that outdoor exercise is somehow better than exercise indoors in a percolated gym. But what science says? And what effects these are about more concrete?

Mental Health

Perhaps one of the most abstract, yet important benefits of outdoor exercise is that it improves a cluster of mental and emotional factors such as mood, self-esteem and psychological malaise. The biggest review of the literature in this area was done and was able to establish that outdoor exercise leads to greater improvements in mental health than the same exercise indoors. Outdoor activity offset feelings of tensions lose, confusion, anger and depression more effectively than comparable exercise indoors and led to greater sense of energy and re-vitalization. Another little vague but perhaps significant effect of exercise outdoors is that people who exercise outdoors seems to be more likely to repeat and continue with the training.


A poorly researched but very relevant aspect of outdoor exercise is its possible effect on the immune system. The immune system is a simplified word for a series of very complex systems that defend the body against everything from colds to cancer. The immune system also includes wound-healing processes and inflammation. A study found that a walk in the woods affected the so-called NK cells, a type of immune system cells that kill and neutralize disease-causing viruses, bacteria and cancer cells. NK cell activity increased by up to 50 percent. There is also scientific evidence that outdoor exercise reduces asthmatic and allergic symptoms, two other aspects of immune function. For those of us who train is a well-functioning immune system is very important to reduce the risk of disease and accelerate healing of injuries.

Vitamin D status

Another well-known side to take the opportunity to train in the sun is that exposure to sunlight increases the body’s production of vitamin D. Vitamin D status during the past ten years has attracted great scientific interest. The definitions of insufficient vitamin D levels have been reviewed and is suspected in the day that a large proportion of Swedes suffer from a shortage of the essential vitamin. Inadequate vitamin D levels have been associated with various diverse aspects of health and disease, as body composition, immunity, mental health and mood.

Roadwork – so do a simple outdoor workouts!

Roadwork is a simple, effective mix of strength, muscle, endurance and burning traditionally used by professional boxers. The approach is a few kilometers to one mile paycheck or walk where one stops at stations along the way to run pushups, chins, squats, sit-ups or any other body weight exercise.

Pick out a lap at five kilometers to a mile. Stay once per kilometers and run five chins, five push-ups, squats five, ten situps and a fifty meter sprint. Continue directly with your lap, never stand still and rest completely. When the race is finished, you have received a hearty round of combustion, 25-100 chins, push-ups, squats, situps and 5-10 sprinter. The pass provides a highly effective, all-round training stimuli as quickly sharpen up your form.

Boxers use roadwork to keep body weight down and improve the mix of strength and endurance needed for the ring. You should never stand still, rest and allow the heart rate to drop too low, you’ll never run so hard that you panting uncontrollably and heart and lungs threatens to explode. Maintain a good working pace through all the set and the entire session.


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