Making the leap from an outdoor to an indoor fitness regimen requires both mental and physical stamina during cooler months. For those of us to the North, winter means shorter days (and fewer bursts of natural sunlight!), unpredictable and extreme weather conditions, cold temps and increased risk of injury with snow, slush and icy trails.
Fear not, outdoor enthusiasts! Shifting gears to a studio or home gym for the short-term can be rewarding and equally as beneficial when you consider these pointers. And remember, spring will soon be waiting on our doorstep!
1. As you move indoors vary your workout by adding strength, stretching and cardio each week. Studies have shown that cross-over training and switching up your exercise schedule will improve your performance in your sports and everyday life activities. Cross-over training also serves as a boredom buster, especially if you love exercising outdoors. Every few weeks try a new class or type of workout to avoid reaching a plateau.
2. There is strength in numbers, particularly when you participate in group exercise classes with like-minded, hard-working fitness enthusiasts. Soaking up their good energy – and being supportive of others – offers a mental boost.
3. If you find indoor fitness options a bit mundane or restrictive, there is a work-around. Mix things up! First, find a winter outdoor activity you love and as soon as there are signs of warming temps and clear skies, get outside to soak up Mother Nature’s good karma. Snowshoe, ski or skate at the local park. Run, walk or fat-tire bike along city trails. Soak up that invigorating fresh air while you can. Next, expand your wellness horizons by experimenting with a new indoor class format. Never tried mat Pilates? Stretch your boundaries and your spine. Curious what a barre workout entails? Promenade over to a ballet barre class and zero-in on those hard-to-tone muscles that benefit from isolation exercises. Kettle bell? Ring it. Spin? Let’s ride. Yoga? Get your ohm on!
4. Last, if you’re looking to find efficiencies in your indoor workouts, here are a few tips on making the most of those sessions. First, maximize your time by taking back-to-back classes that complement your fitness goals. For example, many studios offer a spin-strength combo class where you get a great cardio boost on the indoor bike paired with a healthy dose of strength training. Also, schedule a week's worth of workouts in advance. Based on other commitments, reserve time for you. Slot exercise into your calendar, just like you would for appointments or meetings. If you have the time reserved, you're more likely to do it!
5. Below is a round-up of the classes offered at Defining Your Pilates & Fitness at our boutique studio in St. Paul, MN. If you’re ever in the neighborhood, please stop in and say hello!
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Pilates Mat & Reformer: Pilates is best described in three words: Strength, Stretch and Control. By doing Pilates two to three times a week you will improve your strength and help you discover smaller muscles you never even knew you had. Pilates stretches your muscles and realigns your body. Thus, your muscles will lengthen and function more efficiently, your joints will feel great, and your spine will become more flexible. With improved strength and flexibility, you will have greater control of your muscles, joints and the overall body. We offer many varieties of Pilates classes at the Studio. Both on the mat and large equipment classes (Reformer, Spine Corrector, Tower).
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Yoga: Yoga is great for slowing down and noticing what's going on with your mind and body. The breathing will soothe and relax you, while the postures stretch your muscles and improve your flexibility and function. Performing Yoga on a regular basis will improve your posture and range of motion.
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HIIT: Combine cardio with strength and you get a HIIT workout, which stands for High Intensity Interval Training. If you are short on time, HIIT is for you. The exercises will elevate your heart rate and test your strength. It’s a fantastic format to add 1-2 times a week. Bonus: no HIIT class is ever the same.
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Strength: Adding strength workouts to your routine will improve your running, cycling, walking, and even your everyday living activities. The focus is on strengthening your muscles, and the exercises also increase bone density, which is important at any age! This workout uses dumbbells, medicine balls, tubing, and more.
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Spin: This amazing cardio workout is easy on the joints. You can maintain the benefits of an intense aerobic session without pounding on your joints and you’re able to train hard without overdoing it on your body. Spin classes usually have great music which will groove your soul, too!
Contact Suzy Levi at definingyoufitness@gmail.com. Visit us at www.definingyoufitness.com.