Why is it healthier to exercise outdoors than in the gym?

Scientists have long asked us not to neglect fresh air and not to crowd into stuffy gyms, especially when it’s summer. Outdoor exercise becomes much more effective and at least more fun. Many fitness clubs and studios also switch to the open-air format at this time of year. We talked to Samira Mustafayeva, gymnast and founder of the SM Stretching fitness studio chain, and learned all the secrets of a successful outdoor workout.

Recently Samira together with her husband Nikolay opened the first foreign SM Stretching studio in sunny Los Angeles.

– What are your plans for the near future?
– This year we plan to actively develop the studio in LA and possibly open a few more locations there. Very soon we will have a new business, the name of which we are keeping secret for now. It’s not SM Stretching, but it’s also a sports project, which will have different directions. One of them is not developed at all in Russia.

– Are you not planning to open in other Russian cities?
– Honestly, it’s still difficult. We are not sure that this is our way. We still want to control and run things ourselves. Quality is more important to us.

– Do you have to live in two cities now?
– Yes. And it’s not easy. I flew in and work from 9am to 10pm, and sometimes I don’t even have time to have lunch. New trainers are actively joining the team, interviews take a huge amount of time.

– In the summer, the studio adds an open-air training format. Does the program differ?
– Yes, the formats change constantly, but, in general, we work on the same concept. This year for the first time we held an open barre training. More than 300 people came to the session in “Museon”, it was very cool.

Now you can join us on three sites:

• Barre on the roof of the Gorky Park arch
• Stretching in Museon Park
• Strethcing on the roof of OKO tower (height – 354 meters).

There will be several new locations and updated programs. This year not only stretching, but also functional training is waiting for everyone.

– What is the advantage of training in the fresh air?
– First of all, it is energy and motivation, when there are much more people around you than in the gym. There is sunshine, good weather, a light breeze, you feel better and breathe easier. It’s a special vibe.

– You have focused your attention on barre. What attracts you to this direction?
– Back in the summer it was not developed in Russia. Now I am pleased that we have invested in it and it has become so popular. Of course, I’m not sure that all the trainers are really certified, because it’s not so easy now, but I sincerely hope so.

I like that barre is similar to dancing, but it’s still a strength training program. I like to count loudly, running and jumping is the perfect combination for me. Stretching is slower and much more relaxed. It also sculpts your body perfectly, straightens your posture and makes you feel feminine and sexy.

– Do you have your own personal tips to make your workouts more effective?
– First of all, don’t work out every day, because muscles get tired and the result can be the opposite. Secondly, pay close attention to the execution of the exercise. Any slightest wrong movement – the wrong muscle is strained. It is important to focus on the part of the body that is swinging at the moment. A good workout is also mental work, proper concentration of your strength and energy.

– Do you watch your diet?
– Yes. One of our trainers, Vova, who knows a lot about this subject, advises to count calories if you want to lose weight. I don’t have such a task now, so I don’t control my diet very strictly at the moment. But it is definitely necessary to maintain a calorie deficit – spend more than you consume.

– Are there any favorite foods that give you energy before training?
– Yes, right now it’s smoothies and vitamin shakes.

– Would you share a few effective exercises for an outdoor workout?
– I think the top 3 are the fours and leg back pose, glute bridge with a ball, and arm pump in plié. I’ll show you.

What do the scientists say?

When you exercise outdoors, oxygen enrichment is more intense than indoors, which, in turn, helps the nervous system recover and makes you more resilient and focused.

Unlike fitness rooms, the surface and geometry of outdoor exercise areas vary. These classes require you to be more engaged and better coordinated. You are more focused on your exercise technique and have better control over your body to avoid injuries.