How to Transition From Indoor to Outdoor Workouts

When the weather turns irresistible, you may want to trade in your gym routine for a fresh-air workout. Before you make the transition from indoor to outdoor, consider these tips.

Difficulty: Moderately Easy

Instructions

1. Even though you have maintained your cardiovascular shape at the gym, outdoor exercise is harder on your joints. If you’ve been on a treadmill or elliptical, your joints will need to ease into a road workout. Start off running on grass, track or trail. Pay attention to the terrain and watch for potholes and debris.

2. Spin class devotees will need to hone their bike handling skills before hitting the road. You’ll also need to factor in the effects of heat and wind on your outdoor training. Start slowly and plan shorter routes at first.

3. For any outdoor exercise or sport, consider these hazardous elements: heat, humidity, sun and allergies. Wear a hat, stay hydrated, protect your skin and factor in allergies. Take your allergy medicine beforehand or avoid high-level days. Even a 30-minute outdoor swim calls for sunscreen.

4. Resistance training is great, but if you now want to start playing soccer or another activity requiring lateral movement, ease into it. Start slowly so you don’t injure your knees.

5. Drink plenty of water before and during exercise. Outside, you may not have easy access to water like you do at a gym. Plan accordingly—either bring it along or exercise near water fountains.

6. Watch for traffic. This is especially important for bikers and runners/walkers. If you are an iPod user, don’t let yourself tune out completely. Stay aware of your surroundings.

7. Even if you’ve left your yoga classes at the gym, keep stretching. Your muscles need to stay flexible whether you are exercising indoors or out.

8. Expect your body to need 2 to 3 weeks of transition before you can ramp up your outdoor training.

[JMKnudson]

on 8/8/2008 I wish I had this advice earlier in the spring. Living in the Midwest, it was a huge difference moving outside after a long winter. Great tips.

[ewmcguire]

on 7/2/2008 I hear ya. I'm in Texas, so summer is rough for us too. Good idea on the reverse article...In the meantime, check out this one:
How to Love the Gym
http://www.ehow.com/how_2331193_love-the-gym.html

[sharoni]

on 7/2/2008 thanks for the tips...maybe one for the other way around? I live in FL so it is now too hot to workout outside!

sharon
www.geocities.com/sharonmcelwee
www.linkedin.com/bestwriterintampa