4 Tips to maximize your outdoor training

Spring’s here, dear sports enthusiast! The weather is warmer, the days are longer, and the environment is full of fresh energy. Whether you’re an avid runner, cyclist, or someone who enjoys outdoor fitness, spring offers the ideal opportunity to enhance your training routine. But, how to transition from indoor training or get started to improve your fitness after a winter break? We know how tricky it can be to build a new routine and therefore, we prepared a few tips that can help you get started and maximize your outdoor training. 

By the way, did you know that research proved that exercising outdoors can lower the perception of effort, making it feel easier, and boost motivation, leading to greater adherence to exercise routines? No more excuses to get started! 

1. Optimize Your Warm-Up

You probably know that warm-up session is crucial no matter where you’re training. But, when you’re working out outside during the colder days, a proper 5-10 minutes of stretching is the key. It does not only decrease the risk of injury, but also improves your performance. And that’s why you’re putting all the hard work into it, right?

Incorporating breathing exercises during your warm-up session can help you increase oxygen flow and enhance your focus. Just one minute of “Box Breathing” helps you regulate your breathing, prepping the body for intense physical exertion.

Box Breathing
1. Inhale deeply through your nose for a count of 4
2. Hold your breath for a count of 4
3. Exhale slowly for a count of 4
4. Hold your breath out for a count of 4
Repeat 5 times.

Airofit Tip:
If you own Airofit, select “Square” breathing exercise, set it to one minute and start. You’ll get personalized guidance that fits your current lung condition.

2. Mix Up your Training Routine

Outdoor training in the spring offers a variety of environments and activities, so take advantage of the season’s diverse offerings. Instead of sticking to the same routine, mix things up by trying different workouts to target various muscle groups and keep your body challenged.

For example, alternate between running, cycling, hiking, or bodyweight exercises like outdoor HIIT. This variety will not only keep your workouts exciting but also prevent plateaus by ensuring you’re working your body in new ways. Explore new trails, parks, or scenic routes to add an element of adventure to your workouts. Check out our 28-day outdoor workout plans and get inspired.

3. Stay Hydrated

As temperatures rise in spring, staying hydrated becomes even more important. Dehydration can impair performance, so ensure you’re drinking enough water before, during, and after your workouts.

How to know whether you’re well hydrated? You’ll easily sweat! And sweat removes excess heat from your body. For longer training sessions, consider carrying an electrolyte drink to replenish essential minerals. Additionally, fueling your body with the right nutrients before and after your workout helps improve performance and recovery.

4. Prioritize Recovery

Remember that spring training is also about balancing effort with recovery. When you’re out of breath after an intense workout, “canine breathing” often occurs—an inhalation twice as long as the exhalation. Our body craves air, and the mouth steps in to help, delivering air to the lungs more quickly than the nose alone can.

Learn how to slow your breathing down and turn your nervous system from the “fight & flight” mode into “rest & digest”. Just one minute controlled breathing technique 4-7-8 method will help you relax your body instantly, reduce muscle tension and lower your heart rate.

4-7-8 Breathing Technique
1. Inhale through your nose and count of 4.
2. Hold your breath for a count of 7.
3. Exhale completely through mouth counting to 8.

Airofit Tip:
Airofit also got you covered when recovering. Select exercise “Control” from our App and connect your mind and body by utilizing a simple controlled breathing pattern.

How to keep your routine up?

We know that establishing a new outdoor routine is easier said than done. Think of your Airofit as your training buddy which always comes along. It’s tiny, compact and portable. Set your reminder, get some fresh air outside and complete your daily athletic and breath training. If you don’t own one yet, just get it. You’ll thank us later. Don’t be like our user Nicola:

“I regret I haven’t purchased before. I feel that it is an immense help for my training. Just after 10 days I already feel that I have improved my lungs capacity and flexibility, I feel it more on swimming workouts, but my breath is more stable on running and bike as well.” 

Remember that spring is the perfect time to elevate your outdoor training, and by following our tips, you’ll ensure that you not only improve your physical performance but also enhance your mental clarity and recovery. Stay consistent, enjoy the season, and watch your fitness soar!

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