A brisk walk or a bike ride around the neighborhood can be invigorating on a warm, sunny day. But as the days grow chilly and dark, I encourage my patients to think about how to move their workouts indoors.
Whether at a gym or your home, indoor exercise can help you stay active over the winter months. But it can also come with some challenges and safety risks. Here are a few that I frequently come across in my practice and how to manage them.
The challenge: Suddenly changing your pace
One of the benefits of treadmills and other cardio machines is the ability to closely monitor your pace. This might tempt you to push yourself faster or harder compared to your usual outdoor speed. But an abrupt change in tempo could cause you to injure yourself, especially if your body isn’t ready for it.
The fix: Warm up well
Just like with outdoor walks or runs, ease into your workout with a short warmup. Take a few minutes to stretch your muscles. Once you’re on the machine, start at a slow setting before increasing the speed. Remember to cool down at the end too. Slowing your pace for a few minutes before hopping off your machine lowers your heart rate gradually, which prevents dizziness.
The challenge: Repetitive motions
Outdoor workouts naturally force you to change your pace and posture as you switch between different surfaces and go up and down hills. That’s not automatically the case with cardio machines, where you may end up repeating the same motion over and over. As a result, you could sustain an overuse injury. In sports medicine, these kinds of injuries are common.
The fix: Switch it up
Change the setting on your machine by varying the pace or incline. Or alternate between short, high-intensity, interval-style workouts and longer ones.
Be a cross-trainer too. Alternate between the treadmill and other activities, like indoor swimming, riding a stationary bike, or strength training, which are gentler on your joints. And don’t forget to carve out a day or two each week to rest and recover. It’ll help you avoid burnout.
The challenge: New equipment (or equipment you haven’t used in a while)
Cardio machines, weight machines, and even free weights can set the stage for injury if you’re not clear on how to operate them.
The fix: Familiarize yourself first
Learn about a machine’s settings before diving into a workout. Especially with treadmills, it’s important to avoid grabbing the side rails or front bar. Holding on can change your posture or gait, increasing injury risk.
Make sure you’re using proper form for resistance exercises too. Perform the moves slowly in front of a mirror before you start counting reps. If you’re at a gym, you can also ask a trainer to show you the ropes.
The challenge: Exercising on a different surface
Treadmills have a flat surface that feels different than the ground outdoors. The lack of incline can cause wear and tear on your joints over time, setting the stage for pain or injuries.
The fix: Add some resistance
Maintain a baseline incline of 1% any time you use the treadmill. That more closely mimics the ground outdoors, which can help reduce the impact on your joints. Another tip: Get fitted for a pair of running shoes that are meant for indoors and use them just for treadmill workouts.
The challenge: It’s not as fun
Compared to the natural beauty of the great outdoors, working out in the gym can get a little boring. That can make it harder to stay motivated and keep up with your workouts in colder weather.
The fix: Find ways to keep it interesting
Make an upbeat playlist or find a gripping podcast or TV show that you listen to or watch only when you exercise. That can keep your mind occupied and help you look forward to your next treadmill or stationary bike session. Or make plans to work out with a friend.
More general tips
A few other things to keep in mind to keep your workout comfortable and safe:
- Take frequent sips of water to stay hydrated.
- Use a fan to dissipate heat.
- Listen to your body. Pain, weakness, or dizziness are signs that you should take a break.
Sports injury care when you need it
Even with the right precautions, injuries can still happen. For expert help, call on one of Temple’s sports medicine specialists. To schedule an appointment, dial 800-TEMPLE-MED (800-836-7536) or request an appointment online.
