“We spend most of the day indoors. A little workout in nature is the perfect break from everyday life. Just me, my body and nature. That gives me freedom, clarity and a lot of power”, raves coach Laura Helser, who is part of the Cologne team LOA Workouts offers. Team LOA stands for “Laura’s Outdoor Activity” – a mixture of strength, endurance and mobility training in the fresh air. Why should you try it out? Because:
These are the 5 biggest advantages of outdoor fitness
1. experience the seasons more consciously outside
The definition of outdoor training: “Outdoor training is as soon as you do exercises in the fresh air,” says trainer Laura Helser. That can be running, yoga on the balcony or bodyweight exercises in the park. Are you more of the fair-weather athletes who only train outside in the sun? Stop it! “During outdoor training you really notice the seasons and can enjoy the weather (yes, sometimes even the rain).”
Full body workout for outdoors
2. outdoor training is more varied than the studio session
Not only do you avoid the annoying waiting times at equipment, out in the open air you can also design your workout with completely different tools: “You can be really creative during an outdoor workout: Large stones can be used as kettlebell, you can jump over branches or use the park bench for step-ups, push-ups or dips. If you are looking for a challenge, you can do squats with a big branch. Stairs are great for short sprints.
Just look around and think about what you can build into your training,” Helser explains. In this way, you set different stimuli in each training session and quickly improve through the varied conditions and an uneven surface challenges your balance and coordination skills even more, which also requires more strength.
3. outdoor training strengthens the immune system
Constantly ill? Regular outdoor units can help here too. Sounds paradoxical at first, but on the one hand you no longer breathe in the stale heating air, which is enriched with pathogens, especially in winter. Secondly, the combination of exercise and fresh air has a positive effect on the immune system. “It has been proven that exercise in the fresh air strengthens the immune system.
Especially in autumn and winter, the cold stimulus hardens really nicely and reduces the risk of colds by up to 50 percent,” says Helser.
These 6 foods support the immune system
In addition, the blood circulation gets going, the blood is pumped full of more fresh oxygen, the nutrient supply is smoother and the inflammation values stay where they should be: at the bottom. And no one will resist the extra portion of sunlight either. After all, the body needs light to produce vitamin D.
4. exercise in the fresh air reduces stress
“Taking time off alone is good for stress. The body is optimally supplied with oxygen by the fresh air – better than in the gym. Exercise and improved circulation ensure that we move from tension to relaxation. When we are under a lot of stress, even a short walk can make a huge difference”, explains the personal trainer. After all, when training on the doorstep, there is no time to think about the stressful projects at work or the argument with your loved one.
Reduce stress and lower cortisol levels
In the open air, it is easier to focus attention where it should be – on the body. Because it is easier to relax outside: The sounds and smells soothe the nerves and are invigorating. And you certainly have nothing against the beautiful feeling of the sun on your skin. Which is not to say that you should stay at home because of dense cloud cover or a little drizzle. This option only applies in case of official storm warnings. Otherwise, any weather will suit your outdoor fitness plan. Any.
5. Outdoor training promotes self-love
If you throw yourself into your sports clothes on a rainy day and go outside to play, you will feel like Superwoman afterwards. You may know this feeling when you are surprised by the rain while jogging. At first the rain makes you feel down, but shortly after that it just runs even rounder and the feeling after a little shower is simply unbeatable.
Whether you are soaking wet afterwards and look like a doused poodle is irrelevant. This was also confirmed by a British study by Anglia Ruskin University. According to the study, exercise in nature increases satisfaction with oneself: “Spending time in nature can help you get a better feel for your body and focus attention on your abilities rather than your looks,” the study says. So let’s get out and party yourself up again!
How to learn to love yourself
How does an effective outdoor workout work?
Convinced? Great! How you design your outdoor training optimally depends on your training goal. If you simply want to get fitter, a mixture of strength and endurance is the right choice. The HIT -method is particularly suitable for outdoor training. “For example with 45 seconds of load and 15 seconds of break”, trainer Laura Helser recommends. “Beginners can also start with 30 seconds. The important thing is that you completely exhaust yourself during this time.
According to this principle you can create your own outdoor circle with 4 exercises.”
The 10 best exercises for the whole body
The 7 best outdoor exercises
Coach Laura Helser has given us the best outdoor exercises of her team LOA Workouts reveal: “My outdoor workouts consist of a circle training of 7 exercises. They are each powered through 60 seconds in 3 rounds, in between there are 20 seconds of buffer exercises such as jumping jack – there is no break”. Again and again these 7 exercises are classics (depending on the training level in the easier or advanced version):
1. dips on the park bench (with bent or stretched legs)
2. knee bends or cracked knee bends
3. push-up support on the bench (high edge or lower edge)
4. lunges (with 5 kilo dumbbells)
5. battle ropes or burpees
7. plank or commandos
“The most important thing is to combine the exercises as varied as possible. At the end of the outdoor training I still have the Team Challenge, where we try to keep the plan together for 3 minutes”, says the trainer.
What equipment do you need for an outdoor workout?
None at all, actually. Because you can also work outside without any problems using only your own body weight. But if you want to install tools, small devices are perfect. “For my workouts I always have Kettlebells, dumbbells, battle ropes, medicine balls and resistance bands with me,” says Helser. They don’t travel with handcarts and don’t have the opportunity to take so much equipment with them: No problem, just use what you find outside: Walls, trees, benches and of course the ground.
13 tips for more sports motivation
Is outdoor training suitable for beginners?
Absolutely! The great thing is that you determine the training level yourself. Instead of sprinting, you can run, push-ups are easier on the bench. “Each exercise can be modified to your own level. After only 2-3 weeks with 2 outdoor training units each, my participants notice a big increase”, says Helser.
What is the best thing to wear?
That depends on the time of year, of course. In any case, the sportswear should be breathable and you should feel comfortable in it. “In winter, I wear lined leggings, longsleves and wind blockers. No down jacket! If you keep moving, that’s a small problem. Just keep the breaks short and after the workout, you can quickly go home for a shower before you get cold.
The best sportswear for outdoors
You still need one last motivation booster to start your first outdoor training session? Then look for a strong team! Because: “There is nothing more motivating than pushing the limits of your own comfort zone during outdoor training together, piece by piece.