Outdoor exercise provides many health and wellness benefits. However, there are some common misconceptions about exercising outdoors. Let’s explore some facts and fiction about outdoor workouts.
Introduction
Exercising outdoors has grown in popularity in recent years. Running, hiking, cycling, and other activities in the fresh air have become more appealing than hitting the gym for many people. Getting active outside provides both mental and physical perks. But some widely-held beliefs about outdoor exercise are inaccurate or exaggerated. Understanding the realities can help you craft an outdoor fitness plan that is safe, enjoyable, and effective.
Heading 1: Outdoor workouts burn dramatically more calories than indoor sessions
This is false. The number of calories burned depends mostly on the exercise intensity and duration, not the location. You can burn just as many calories doing cardio machines or weights inside as you would running outside for the same length of time.
That said, people tend to push themselves harder during outdoor workouts. The scenery distraction and lack of clocks makes the time pass quickly. This increased exertion would burn additional calories. But the exercise itself does not burn more calories outdoors.
Heading 2: Working out outside is inherently more intense than indoor exercise
This is not necessarily true. Exercising outside can feel harder because of variables like hills, heat, humidity, and wind resistance. However, you can make indoor workouts equally intense by using high resistance on machines, running on inclined treadmills, or wearing a weight vest.
Outdoor conditions like heat can also limit workout intensity for some people. Acclimatization takes time for the body to adjust to hot, humid outdoor environments. So initially, you may need to exercise at lower intensities than you’re capable of indoors.
Heading 3: Outdoor workouts are safer than indoor gym sessions
This is false. While the outdoors provides open space and fresh air, it also introduces risks not found indoors. Icy, uneven, or cluttered terrain raises injury risks for runners, cyclists, and hikers. Dangerous weather like lightning, high winds, or extreme cold can also threaten safety.
Gyms offer climate-controlled conditions and equipment designed for stability and injury prevention. Treadmills often have grab bars and suspension systems to reduce impact. And weights machines guide motion to protect joints. Outdoor workouts require more caution and preparation to exercise safely.
Heading 4: People exercise longer during outdoor workouts
This can be true. Research shows people tend to walk, run, or bike for longer durations outside versus on indoor cardio equipment. There are several reasons for this:
- Changing scenery helps distract the mind from fatigue and boredom during longer efforts.
- Lack of visible clocks reduces awareness of time elapsed.
- Cooling airflow can keep the body temperature lower, reducing perceived exertion levels.
- Natural light exposure can boost energy levels and motivation.
However, indoor workouts can mimic these advantages too. Listening to music, watching videos, and using fans to stay cool can help make the time pass quickly indoors as well.
Heading 5: Outdoor exercise always burns more fat than indoor activity
This is false. The portion of calories burned from fat vs. carbs depends mainly on exercise intensity and duration. Lower intensity cardio for longer periods burns more fat as fuel. High-intensity intervals rely more on carbs. But these metabolic effects occur similarly whether you’re indoors or outdoors.
The conditions outdoors may allow you to push slightly longer before reaching exhaustion. And heat exposure forces increased blood flow to the skin. Both of these can slightly increase fat burning during outdoor sessions. But the differences are modest.
Heading 6: Cold weather workouts burn dramatically more calories
This claim is exaggerated. Exercising in the cold does require extra calories to keep the body warm. But the increase is much less significant than many believe.
For example, a 155-lb person burns around 365 calories during a 50-minute outdoor run. In hot conditions, the calories burned may decrease by about 5%. In cold temperatures, they may increase by 5-10%. So a cold weather run might burn about 385 calories, versus 345 in heat.
While a slight uptick, it’s not a major difference. Diet still plays a far greater role in long-term weight management than exercise location. Don’t rely solely on cold outdoor workouts to increase calorie expenditure.
Conclusion
Outdoor exercise offers compelling benefits for both physical and mental health. But many ingrained beliefs about its benefits are overstated. Calories burned, workout intensity, safety levels, and other factors are more similar between indoor and outdoor environments than most people think.
With proper precautions and training adjustments, you can achieve similar results from workouts either inside or out. Focus more on choosing activities you enjoy and will stick with consistently. Both indoor and outdoor exercise can produce excellent fitness gains when done regularly at appropriate intensities.
Frequently Asked Questions
Question: Is outdoor exercise more effective for weight loss than indoor workouts?
Answer: No, exercise location does not directly impact weight loss effectiveness. Total calorie expenditure and dietary habits determine long-term weight management, not whether you workout inside or outside. Both indoor and outdoor workouts can be part of an effective weight loss regimen.
Question: Can I get the same cardiovascular benefits from indoor cycling as outdoor biking?
Answer: Yes, indoor cycling (spin class) can provide equivalent cardiovascular improvements to outdoor cycling when matched for intensity, duration, and frequency. The body cannot tell whether bike workouts occur outside or inside on a stationary bike.
Question: Is it better to run on a treadmill or outdoors?
Answer: There are pros and cons to both. Treadmills offer climate control, shock absorption, and convenience. Outdoor running provides scenery changes, fresh air, and soft terrain. Choose based on your preferences, accessibility, and any orthopedic considerations. Both can provide excellent cardiovascular conditioning.
Question: Should I exercise outdoors on high air pollution days?
Answer: Avoid vigorous outdoor exercise on days with high pollution alerts. The increased breathing rates during exercise make you inhale more pollutants deep into the lungs. Light activity outdoors is okay, but move strenuous workouts indoors on poor air quality days.
Question: Can I get injured more easily working out in cold temperatures?
Answer: Yes, cold weather exercise increases injury risk if proper precautions aren’t taken. Always warm up thoroughly and dress in layers. Avoid slippery, uneven terrain. Stay hydrated since cold dry air reduces thirst cues. Progressively cool down and stretch after cold workouts.
Conclusion
Outdoor exercise can be an invigorating and rewarding way to improve your fitness. But many common claims about its benefits are exaggerated or untrue when compared to indoor training. Focus on choosing activities you enjoy and will be consistent with, regardless of whether they take place outside or in a gym. Both indoor and outdoor workouts can produce excellent results when performed regularly at proper intensities. With some prudent precautions taken, exercising outdoors offers a stimulating change of scenery for many exercisers.