No, I’m shy: how to train on the street and not think about the appearance of passers-by?

One of the main arguments in favor of outdoor activities is efficiency. You can burn approximately 7% more calories outdoors than in the gym due to wind, temperature, oxygen and other external factors. Restriction may be the only barrier before exercising outdoors. “How will passersby look at me? They will think that I am not doing the exercises correctly, ”usually these thoughts prevent us from relaxing. Therefore, below you will find advice from a psychologist and trainer on how to stop being shy and start running, boxing or even cardio on the street.

Why is exercising outdoors a way out of your comfort zone?

Irina Petrushova, gestalt therapist, curator of the Yasno service

It’s okay to feel embarrassed about starting an outdoor workout. If the gym often gathers like-minded people who concentrate on exercises and rarely look around, you can meet parents with children, large groups or passers-by walking their dogs on the street. In such cases, you may feel like an actor in an imaginary scene. However, it is important to remember that people tend to be more concerned with themselves than those around them. Even if passersby look at you, they do not necessarily think of anything bad. On the contrary, often the thought that someone is making fun of us tells more about us than the other person. This is called projection – psychological protection, when we attribute to others our own attitude to ourselves or our perception of the situation. Instead of thinking of outside looks as a bad thing, try to imagine that those around you are jealous of your determination. Try to record your own thoughts about the other athletes in the park – is it easy for you to remember any of them the next day? The thought that others don’t care about you can be a reliable support.

How to overcome shyness? 5 psychologist tips

– Answer yourself the question: why do I go to sports – to please passersby or improve my physical shape? The first is, try to take beautiful poses and watch the reaction of others. Secondly, focus on your goal – control your breathing, muscle work and amount of load. Most likely, you will begin to enjoy the process and it will distract you from obsessive thoughts.

– Fix your strengths. Make a list of the activities you do best. Try to notice even small successes. Compare yourself and your progress, not champions and fitness models.

– If you find yourself getting too caught up in thoughts about other people, try to remember why you like to play sports. Maybe a pleasant tiredness, a happy mood after a workout, drowning in endorphins, or a nice place to enjoy the picturesque scenery.

– Find a company. If passersby pay attention to you, it will scatter to several people and you will not have to take the blow yourself. As a bonus, you will make new acquaintances. It’s often harder to make new friends as an adult, so hobbies are a good way to expand your social circle.

– Create comfortable conditions for training. Choose a bright and beautiful shape that you will like yourself. Or vice versa – not a very bright option that will not attract too much attention. Find a place where you enjoy exercising. It could be a secluded park or a training ground where you can “melt” among other athletes.

How to choose a place and time for training?

Evgeny Vasiliev, CCM in boxing, multiple winner of all-Russian and regional championships in boxing class “A” and “B”

With the choice of place for training, problems usually do not arise. You can find a sports ground in any park or garden. The most important thing to consider when searching for a place is a flat surface.

If excessive attention no longer bothers you, choose places for training in the city center. And if there is still discomfort from prying eyes, the best time for sports is early morning, especially when there are very few people on the street. And so early that even the morning birds will be in shock.

It is recommended that you take a towel and water with you to the workout, and shoes and clothing should be comfortable. This is also a kind of psychological training – try to focus on what the trainer is saying, your movements, the sensations in the body and enjoy the process. Then there will be no time to think of others.