Physical conditioning: Prepare outdoor indoor activities

Sergi Cedrún

January 22, 2013

Are you runner? Do you go on weekends to make routes for lost places? Do you like kayaking at sea, swimming or diving? Or maybe you are more climber, skier or do you like to get lost in the Pyrenees by trekking? Anyway, there is a common feature: to practice outdoor sport.

Catalonia has a well-rooted tradition of activities in nature of all kinds and, since then, we have enjoyed both the sea and the mountains within the great variety of places that are outdoors. It is a part of our culture that is very healthy and advisable!

Excursions for unexpected contests, sports of all kinds, costume games and ... how are we in this way, our own nature leads us to want to improve in what we do and always go further. That's why, if four hours left by bike, now I want to prepare a two-day trip through the Marina range. If we were to ski a day because we were in a bad state, now we want to endure longer, lower all the black clues and end up with less pain in the legs. If I have completed a sprint triathlon, now I want to make an Olympic under conditions ...

Having reached this turning point, I can not continue practicing my sport every now and then, I need to perform more and better. It is then when I have to think about making a physical preparation to be able to face the new season by overcoming the previous milestones.

In addition, many of the activities we do in the open air, when the good weather is going, end at the same pace as the cold progresses. With the first temperature drops or the night before, the desire to go out to train, practice sports or simply stroll. These are seasonal activities that are wintering for a few months in which we usually sneak onto the sofa or, hopefully, we practice some indoor sport.
In this article we will give you some tips to prepare your outdoor activities internally. They will be useful to you if you want to trim some seconds in the crono as if you want to take more hours to the highest level. You will be grateful so much if you want to surrender more as if you do not want to lose physical shape while the cold and the rain make their own.

Where can you train in winter?
At home you can organize a training with not much material and without requiring a large space. In a room, in the garage, in the common area of ​​the block of floors, in the garden ... Elastic gums, handles, some weights, a "TRX" and imagination give much if to tone and stretch.

On the other hand, gymnasiums are the paradise of indoor training. In the water area you can find pools of all sizes and temperatures, with or without depth, where you can swim alone, in a group or even take classes to improve the technique. The whole range of rehabilitation works for injuries in the aquatic environment is also very interesting due to the smallest impact that floatation represents. We must not forget that we can tone and stretch muscles perfectly in the water.

The activity halls and covered halls are very interesting spaces for all types of physical preparation but, above all, for working with large groups. With little material you can prepare a specific training of any type, from resistance to strength, through games and even matches of many sports. It's a great place to do jobs with your own weight recreating conditions similar to those we'll find outdoors.

Train to the room
If what you need is rather a work of strength, your option is the fitness room. Let yourself be advised by professionals and you will find a whole host of cardiovascular machines to improve resistance: ribbons, ellipticals, bikes, oars, etc. You also have fitness machines, with which you can work with both small and large loads, knowing that the machine will always keep you in the right position. And finally, you have the free weight area and pulleys, where, with training skills or well-advised, you can do practically any exercise with weights that can become great.

Directed activities
The directed activities complete the pack. If you are a cyclist or you like duathlon, indoor cycling classes will be ideal for your legs. If what you need is to lose weight and you like to dance, there is a whole set of choreographed activities and music for all tastes and colors!

In case you want to relax, stretch or even meditate, try yoga, Pilates, or postural and back-erecting classes. In this same line we also find the services that help us to assimilate the whole load of training: the doctors of the sport and physiotherapists of the center, who will advise you, will recover or rehabilitate you as much as you need.

Prepare triathlons
Do you practice triathlon? Do you enjoy swimming in the sea, going on a bike and going out to run? Well it will be essential that you prepare in time at your sports center. The pool is the most comfortable place to train the aquatic phase; It's much more practical than going to the beach every day that I'm about to swim. Take advantage of the technique to work because it is the basis of every swimmer. Indoor bike classes are a great option to do rhythm or force change jobs by pedaling the rhythm of music and looking for different areas of cardiovascular work. We should not forget the active recovery runnings you can do on the bikes of the fitness room, as a complement to the long weekend exits.

Cardiovascular straps allow you to run at the same sustained speed, or perform different types of workouts such as intervals or work with rises. To finish, and no less important, you will have to work a little muscular tone to hold the full load of kilometers that come over you!

Ski season
Now, maybe you're the one who arrives on Friday afternoon already prepares all the ski equipment to go up the weekend to enjoy the snow? Well, you will have to divide the physical preparation into two parts; First, a general set-up after the hot months, in which the legs have not worked as intensively as when you lower once and again from the La Molina black stream chairlift. The toning classes and, above all, the fitness room will be your best allies for quadriceps, femoral muscles, twins, abductors and lumbar and abs, so important for the stability of the upper trunk. It is important that you do a weekly maintenance of general force, so that the body will not lose as the months pass.

There is a specific preparation
In short, the majority of resistance sports (cycling, races, mountain walks, orientation ...) require a specific physical preparation from a certain level. If we run once or twice a week and no more than four or five kilometers, we will have enough of it. When we move from this level, overall physical preparation at the beginning of the season will be more important, such as maintenance during preparatory months or competitions. Some examples are to strengthen the gluteum to have a more efficient scuba diving climbing the Pedraforca, or work the twins so that they do not load so long when you make long bike outings with steep slopes. You can also compensate for the muscular tone so that a knee, with some type of pathology of the corridor, does not bother so much. Ask the technicians of the fitness room, they will know how to guide you.

In the same way, the most technical sports also fit into the gym. To improve the technical gesture of sports such as tennis, sailing or golf it is important to reinforce the muscles involved and to prevent possible pathologies by doing laterality compensation, strengthening the rotary muscles of the back and shoulders, for example.

Recovery
Both outdoor and indoor training is very likely to leave you very happy and with very good feelings, but well-tired and tired. He will then reclaim the body of the beatings of kilometers or of the hours followed by making very similar gestures. Stretches are a fundamental part of this secret formula. In the first place, stretch when you finish the sport activity so that the muscles recover before and thus you will save you injuries. Relax calmly during the week on your own or in any of the specific classes you can find on the grill of your sports center, such as yoga, Pilates or stretching. Thus you will increase the degrees of joint movement, you will not feel so overwhelmed, relax your body and connect it with your mind!

The theory is always very beautiful, but sometimes there are accidents, overloads or excesses. This is when the physiotherapist comes into play. He will know how to rehabilitate, download or give you a guideline so that you work on any aspect that is decompensated. Remember that it is highly recommended to be pre-scheduled and download when we are in the midst of heavy training periods or intense activities although we do not notice a lot of feeling of burden, as we often ask for help too late!

So you have the formula: train indoor to make it even more outdoor!

the author

Sergi Cedrún

Personal trainer

Bachelor of Science in Physical Activity and Sports (URLL)

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