UNDERCOVER WORKOUTS: How To Train Indoors

Worried about the deep freeze that keeps you from your regular exercise trails? Instead of cursing the snow and cold, consider winter as a window of opportunity for both resting overstressed muscles and conditioning those you've ignored, because in summer you'd rather be running than cross-training.

Several options are open to you. One, you can simply bundle up, slow down, and quit worrying about serious training. Relax. Take a break. When the snow falls, switch to snowshoes or cross-country skis. Or two, head indoors and try some undercover workouts. Here are some to consider:

1. TREADMILL: When it comes to specificity, no other indoor machine beats the treadmill. No worry about muggers, or dogs nipping at your heels. No scenery, but almost any workout you can run outdoors, you can run indoors. If possible, run in front of a mirror to maintain good form. Running on a slight incline will lessen the risk of injuries.

2. STRENGTH TRAINING: Go for the burn. One advantage of strength training is that you can target specific muscle groups and prevent injuries by concentrating on strength imbalances. Or strengthen areas of the body where you had a previous injury. Pick a weight that you can lift for ten to 15 repetitions. The last one or two reps should be difficult, maybe even impossible to finish.

3. CROSS-COUNTRY SKIER: Most exercise scientists consider cross-country skiing the best total-body exercise. Indoor machines offer a good substitute at a relatively low cost. The straight-forward movements of ski simulators come close to matching those used in running, but with less impact. The new "elliptical trainers" offer a similar workout and are easier to use, though more expensive.

4. WATER TRAINING: Running in the water--either in the deep or shallow end of the pool--will develop your cardiovascular system, using muscles similar to those used running. Or if you decide to simply swim, you'll help strengthen your upper body while relaxing your other muscles. Water training works particularly well if you have an injury and can't run, but it's also good as a cross-training discipline for preventing future injuries.

5. EXERCISE BICYCLE: Indoor bikes are particularly good for providing active recovery between hard running workouts. You can also strengthen your quadriceps muscles--although don't overdo it by pumping too hard. Keep your revolutions high (between 80 and 90 a minute) and the resistance low for the best aerobic workout.

6. STAIR CLIMBER: Next to the treadmill, you'll get a more specific running workout on a stair climber than on any other machine. Once you pick up the rhythm, you'll almost feel like you're running. Keep the cadence up and maintain an erect posture.

7. ROWING MACHINE: Rowing machines exercise the big muscles of both the upper and lower body, but the prime benefits are cardiovascular. Though less specific for developing running muscles, you can get your heart rate up on a rowing machine while avoiding impact. Keep your back straight, and don't overflex your knees.

MIXING AND MATCHING: For the best fitness benefits, do different workouts on different days--and don't forget to include some running two or three days a week. Here's a sample training program:

Monday: Strength training or rowing machine

Tuesday: Water training or exercise bicycle

Wednesday: Treadmill, elliptical trainer or run outdoors

Thursday: Strength training or rowing machine

Friday: Treadmill or stair climber

Saturday: Exercise bicycle or rest

Sunday: Long aerobic workout outdoors (running, walking or skiing)

Spend a half hour on each workout, including a warm-up of 5 to 10 minutes at the start and a cool-down of 5 minutes at the end. The core 15 minutes between is when you work out hardest.

If you have more than 30 minutes for your workout, switch to different machines to extend your exercise period to 45 or 60 minutes. In expanding your workout, combine the cool-down from the first workout with the warm-up of the second, then do the next 15-minute core. The same in moving from the second workout to the third. Juggle the time spent in each workout depending on the time available.

The only limit is your own imagination.

Copyright © 1997 by Hal Higdon. All rights reserved. Requests to reprint will be considered.