As the summer heat gives way to the cool breeze and colorful foliage of fall, it's the perfect time to enjoy the great outdoors. Autumn offers moderate weather conditions that make outdoor activities a joy. In this article, we'll explore five fantastic ways to stay active and relish the beauty of the season. Whether you prefer a brisk run or a leisurely bike ride, these activities will help you make the most of this enchanting time of year. So, get ready, gear up, and step outside to create unforgettable autumn memories. While you're at home, you can check out this website.
Running
The moderate autumn temperatures make it the perfect time for outdoor running. Running outdoors, as opposed to on a treadmill, allows you to burn more calories. Start with short 10-minute runs and gradually increase them to 30-40 minutes. The key is to dress appropriately and remember to warm up before your workout.
Nordic Walking
Despite its apparent simplicity, Nordic walking engages up to 90% of your muscles, distributing the workload evenly. Compared to regular walking, it reduces joint strain. The wider you swing your arms, the greater the workout. Before starting your training, make sure to learn the proper Nordic walking technique, and don't skip a light warm-up.
Strength Training
There are workout areas for calisthenics in many courtyards and parks today. However, beginners can get started with a pull-up bar and Swedish wall. You can, of course, go to the gym, but it's often stuffy and smells of sweat there. Outdoors, you have the freshness of autumn and pleasant landscapes. Before you begin training, consult with a specialist to create a suitable program for you.
Bicycling
Regular bike rides in the open air are an excellent way to improve your health, not only physically but also mentally. Cycling increases your resistance to stress. You can burn up to 500 calories per hour of cycling. Interval cycling, where you alternate between leisurely riding and maximum acceleration, produces the maximum effect.
Games
Any outdoor game provides not only physical exercise but also a way to enjoy pleasant interactions with loved ones and friends. Friendly matches are the best way to instill a love for sports in children, according to the coach.
What to Wear for Autumn Workouts
If you've never done outdoor sports before, there are some details to consider before starting. One of them is clothing. Dressing improperly can lead to catching a cold after your first workout.
What should you wear for outdoor workouts in autumn?
Dress as if the temperature were 5-7 degrees warmer outside.
Layering is essential in your clothing; each layer serves a specific function: the first layer should be thermal underwear, the second should be moisture-wicking, and the third should be windproof and waterproof (membrane).
Protect your ears, head, and neck, and don't forget gloves.
Cover your ankles with high socks and ensure your knees stay warm.
Choose shoes that keep you dry, warm, and have good traction.
Include reflective elements on your clothing.
Safe Outdoor Workouts: 3 Key Rules
Warm up indoors before heading outside.
Minimize rest time during outdoor workouts when you're just standing still and not moving. The colder it is, the more critical this becomes because it's easy to chill in wet clothes.
Due to the risk of chilling, the intensity of your outdoor workouts should be directly related to the temperature: the colder it is, the lower the intensity.
