Welcome back to this week’s edition of 2-Minute Tuesdays where we are talking about one exercise topic for two minutes and giving you three reasons why you should follow our advice. Now this week, we are talking to those of you who are starting to transition from indoor workouts to outdoor workouts during the spring thaw. What things do you need to keep in mind with this transition to make sure your body stays safe and your workouts stay effective?
1) Take A Couple Weeks To Ramp Up
Exercise Tip Number One For Transitioning From Indoor To Outdoor Workouts: Give yourself a couple weeks of ramping up. A lot of times, when people have been running, biking, and using the elliptical inside, they feel like they can jump right into doing the same amount of volume outside. But, you have to remember that there are still differences between running and biking inside versus outside, such as the pounding on the pavement and the wind, so make sure to give yourself a couple weeks of ramping up before you try to get back to your indoor volume.
Action Step: Consider reducing your outdoor volume to 70% of what it was indoors. Then, over the next two to three weeks, ramp it up to get back to 100%.
2) Be Mindful Of The Weather & Time Of Day
Exercise Tip Number Two For Transitioning From Indoor To Outdoor Workouts: Be mindful of the weather and the time of day when you are exercising. It can be 40’s and 50’s during the day, but if you are exercising before the sun rises, the temperature could be below freezing. This means that what was once clear pavement may start to develop some patches of ice on it. So, especially if you are going outside for a run, make sure to be mindful of the temperature and the time of day during which you are working out.
Action Step: Always plan ahead for what the weather will be like. Make sure to double-check the weather before leaving the house, too. We do not recommend trying to workout outside before the sun rises or if the temperature is below 40 degrees. Once it starts getting warmer and lighter earlier in the day, feel free to get after your outdoor workouts in the morning hours.
Related: Biking Season Exercise Tips
3) Keep Up With Your Resistance Training
Exercise Tip Number Three For Transitioning From Indoor To Outdoor Workouts: As you move outdoors for more of your cardio activities, make sure you keep up with your resistance training. Often times, we see people getting so excited to get back outside in their running shoes and on their bikes that they completely neglect continuing to do resistance training. But, you have to remember that resistance training is the thing that keeps your muscles and bones healthy and functioning well, which is vital to your ability to do your outdoor cardio activities. So, make sure you are staying up with your resistance training so you can keep doing all of the outdoor cardio you desire.
Action Step: Interested in learning more about how we do resistance training at Muscle Activation Schaumburg? Download our free eBook giving you the details here! And, if you would like to start doing resistance training on your own but aren’t sure where to begin, enroll in our Virtual Membership Program to receive customized exercise guidance wherever you workout!