Time and place of practice
In general, exercising at any time is good for the body, because the most important thing is that we can exercise and arrange the right time.
However, the two most ideal times are in the morning when you just wake up (5-7am) and in the evening (4:30-6pm). You should not exercise too early when it is still too cold or at night before going to bed, because the stimulating effect of exercise will make it harder for you to sleep.
In the summer, you should not exercise between 12pm and 3pm because this is when the weather is at its hottest, which can easily cause heatstroke.
For normal people, 30 - 40 minutes of exercise per day is enough for you to have a good physical foundation. Depending on your specific needs, you can adjust, for example, choose to run for more than 1 hour, run at high intensity...
Currently, many locations across the country have installed functional areas specializing in outdoor exercise equipment. These areas can contain dozens of machines, including cardio machines (treadmills, air walkers, exercise bikes, etc.) and fitness equipment (pulse bars, squat machines, leg presses, chest machines, etc.), and exercise equipment for children. You can go to the park or down to the apartment building yard to use these devices to help you exercise more effectively.
Workout clothes
Outdoor sportswear needs to be neat, sweat-absorbent, and quick-drying. The color and fashion factors depend on each person's aesthetic taste. In winter, in addition to the inner layer similar to summer, you need to add a sweater in the middle and a windbreaker on the outside. When you feel hot, you can take it off and put it on after the workout.
Sports shoes also depend on the sport such as running, badminton, soccer, etc. You should choose genuine shoes to ensure dryness, better protection of your feet, and no odor.
Other accessories include a towel to wipe away sweat, sunglasses in the summer, a hat in the winter, a reflective vest or a flashlight if you run at night. Women should use a specialized sports bra to support their breasts during exercise.
A fanny pack or lightweight backpack can be carried to hold personal items such as hats, gloves, jackets and water bottles.
Protect from the sun
You can choose a sports or water-resistant sunscreen to ensure the best level of protection. In addition, you need to increase skin protection by wearing sun-protective clothing with UV protection index, wearing sunglasses with 100% UV protection.
Avoid exercising outdoors when the sun is strongest (usually between 10 a.m. and 4 p.m.).
Warm up thoroughly
Warming up is a must no matter what sport or form of exercise you participate in. It helps the body warm up, get used to high-intensity movement, and prevent injuries.
You can warm up with bare-handed movements, rotating your joints from top to bottom, from inside to outside.
Weather Tracking
One downside to exercising outdoors is that it is dependent on weather conditions. Not every day is ideal for every sport.
Therefore, adjust your workout and exercise equipment to suit the weather. If it is too cold, too hot or rainy, exercise indoors to avoid the risk of frostbite, heatstroke, heat exhaustion, slipping, respiratory problems due to poor air quality, etc.
Should exercise in groups
Exercising outdoors is a great way to meet people with similar fitness goals and build new relationships. Exercising in a group can also be motivating and help you stick to your goals.
Stay hydrated
Drink plenty of water to avoid dehydration, which can cause lightheadedness, headaches, fatigue, dizziness, rapid heartbeat, and muscle cramps.
If you exercise for less than 60 minutes, try to drink 200 - 300ml of water every 15 minutes. For exercises lasting longer than 60 minutes, you can drink a sports drink containing carbohydrates and electrolytes...
Source: https://kinhtedothi.vn/cach-tap-the-duc-an-toan-ngoai-troi.html
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