{"id":157646,"date":"2020-04-16T12:26:50","date_gmt":"2020-04-16T19:26:50","guid":{"rendered":"https:\/\/www.rei.com\/blog\/?p=157646"},"modified":"2020-10-09T11:10:27","modified_gmt":"2020-10-09T18:10:27","slug":"take-your-adventure-training-routine-indoors-with-these-tips","status":"publish","type":"post","link":"https:\/\/www.rei.com\/blog\/news\/take-your-adventure-training-routine-indoors-with-these-tips","title":{"rendered":"Take Your Adventure Training Routine Indoors with These Tips\u00a0"},"content":{"rendered":"

A\u00a0<\/span>fitness regimen\u00a0<\/span>can make our\u00a0<\/span>outdoor<\/span>\u00a0pursuits<\/span>\u2014<\/span>whether that\u2019s a<\/span>\u00a0multiday cycling trip or\u00a0<\/span>weekly neighborhood runs<\/span>\u2014<\/span>a little easier<\/span>.<\/span>\u00a0<\/span>Sometimes, however, it\u2019s not possible to\u00a0<\/span>train\u00a0<\/span>outside<\/span>, especially right now. Due to COVID-19, people who live in densely populated places or who are particularly vulnerable to developing complications from the virus may opt to stay indoors<\/span>. To adapt<\/span>, people <\/span>are finding creative ways to bring the outdoors <\/span>inside.\u00a0<\/span>Some have even turned their living spaces into campsites<\/span><\/a>.\u00a0<\/span>T<\/span>his creativity extend<\/span>s<\/span>\u00a0to at-home training routines, too.\u00a0<\/span>H<\/span>ere are some<\/span>\u00a0<\/span>favorite\u00a0<\/span>tips and\u00a0<\/span>workout<\/span>s\u00a0<\/span>for\u00a0<\/span>an\u00a0<\/span>indoor fitness\u00a0<\/span>plan<\/span>\u00a0<\/span>that\u00a0<\/span>can<\/span>\u00a0<\/span>help\u00a0<\/span>prepare us\u00a0<\/span>for when\u00a0<\/span>it\u2019s time to\u00a0<\/span>head\u00a0<\/span>outside again.\u00a0\u00a0<\/span>\u00a0<\/span><\/p>\n

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Set a Goal<\/span>\u00a0That\u2019s Personal<\/span>\u00a0<\/span><\/h2>\n

It\u2019s\u00a0<\/span>often\u00a0<\/span>easier to\u00a0<\/span>find motivation and\u00a0<\/span>stick to a training routine when you know why it matters to you. Do you want to regain the flexibility of certain muscle groups? Strengthen your core? Dedicate yourself to a<\/span>\u00a0morning<\/span>\u00a0yoga practice? Set the intention. Then, decide why you want to accomplish it. It could be that your yoga practice helps you manage stress and devote daily time to yourself. Or that regaining flexibility will make future runs more comfortable. Perhaps you want to strengthen your core to\u00a0<\/span>prepare for<\/span>\u00a0<\/span>that next backpacking trek<\/span>.<\/span>\u00a0The goal can be as simple as creating some daily head space or as ambitious as training for a bucket-list race.\u00a0<\/span>\u00a0<\/span><\/p>\n

Create<\/span>\u00a0a Routine<\/span>\u00a0<\/span><\/h2>\n

Decide on\u00a0<\/span>the<\/span>\u00a0time and place you\u2019ll be training each day.\u00a0To\u00a0<\/span>\u00a0help\u00a0you commit to your plan<\/span>, pick a time of day you know you\u2019re most likely to be free and have the energy to workout.\u00a0<\/span>Determine<\/span>\u00a0<\/span>how many days a week (and for how long) you plan to train.\u00a0<\/span>Then, make\u00a0<\/span>this\u00a0<\/span>routine a habit.<\/span>\u00a0<\/span>James Clear,\u00a0<\/span>author of\u00a0<\/span>Atomic Habits<\/span><\/i>,\u00a0<\/span>suggests\u00a0<\/span>pairing a habit<\/span>\u00a0you want to form<\/span>\u00a0(in this case, at-home training) with a<\/span>\u00a0<\/span>habit\u00a0<\/span>you already have<\/span>. For instance,<\/span>\u00a0if you want to start incorporating a yoga flow into your morning,<\/span>\u00a0you could decide that the moment you finish drinking your\u00a0<\/span>coffee, you sit down on your yoga mat to stretch. Pretty soon, your flexibility\u00a0<\/span>regimen\u00a0<\/span>will be<\/span>come<\/span>\u00a0as\u00a0<\/span>no<\/span>n<\/span>-negotiable<\/span>\u00a0as your\u00a0<\/span>cup of joe<\/span>.\u00a0\u00a0<\/span>\u00a0<\/span><\/p>\n

Design a Workout<\/span>\u00a0Space<\/span>\u00a0<\/span><\/h2>\n

Whether it\u2019s in your garage, yard, basement or a corner of your living room, designate a space to\u00a0<\/span>train<\/span>.<\/span>\u00a0<\/span>Pick a<\/span>\u00a0spot that\u2019s\u00a0<\/span>spacious enough to move<\/span>\u00a0freely<\/span>\u00a0and\u00a0<\/span>to\u00a0<\/span>set up any equipment you plan to use<\/span>. It\u2019s best if it\u2019s a<\/span>n area\u00a0<\/span>that\u00a0<\/span>you know will be available each day<\/span>\u00a0(as in, it won\u2019t be\u00a0<\/span>need<\/span>ed by roommates or family members)<\/span>, even if it\u2019s just a corner of your bedroom.<\/span>\u00a0<\/span>Then,\u00a0<\/span>consider ways to personalize\u00a0<\/span>it<\/span>. If your goal is to de-stress with a yoga practice,\u00a0<\/span>make sure it\u2019s\u00a0<\/span>a\u00a0<\/span>quiet\u00a0<\/span>space\u00a0<\/span>where you can unroll your yoga mat.\u00a0<\/span>C<\/span>onsider adding some candles, an\u00a0<\/span>essential\u00a0<\/span>oil diffuser or a few indoor plants to create a relaxing ambiance. If your routine requires weights, yoga straps, bands or other gear, place those items nearby for easy\u00a0<\/span>access.\u00a0<\/span>Wanting to incorporate nature? S<\/span>et up your\u00a0<\/span>workout\u00a0<\/span>station near a window, so you\u00a0<\/span>train\u00a0<\/span>with a view<\/span>.<\/span>\u00a0And if you like to sweat to music<\/span>\u00a0(or stretch to nature sounds), consider creating a<\/span>\u00a0playlist on your phone<\/span>\u00a0or other device<\/span>.\u00a0<\/span>\u00a0<\/span><\/p>\n

Get Started with These Routines<\/span><\/h2>\n

Breathwork to relieve anxiety and stress<\/span><\/b><\/h3>\n

Y<\/span>oga breathwork can help you manage your stress levels<\/span>\u00a0and add<\/span>\u00a0a bit of ease to your day<\/span>. Deep\u00a0breathing exercises actually increase the supply of oxygen to your brain and stimulate the parasympathetic nervous system, which promotes a state of calmness, says Emily\u00a0<\/span>Pickelhaupt<\/span>, a certified yoga instructor and\u00a0<\/span>SEO associate\u00a0<\/span>program manager<\/span>\u00a0at REI. <\/span>For those wanting to try it, she suggests\u00a0<\/span>this<\/span>\u00a0simple\u00a0<\/span>exercise<\/span>:<\/span>\u00a0<\/span>To start, find a comfortable seat on your yoga mat. If you want, you can sit on a pillow or\u00a0<\/span>block to prop yourself up and lengthen your spine. Close your eyes, relax your shoulders, lift\u00a0<\/span>the\u00a0<\/span>crown\u00a0<\/span>of your head\u00a0<\/span>toward the ceiling, and rest your hands in your lap.<\/span>\u00a0<\/span>S<\/span>low<\/span>ly<\/span>\u00a0inhale through your nose.\u00a0<\/span>E<\/span>xhale through your mouth. To maintain a slow breath, count to four as you inhale and five as you exhale. Then, with each breath out, add another second (so you\u2019ll exhale to a count of five, then six) until you reach eight counts. Next, gradually make your way back down to a four-count exhale.\u00a0<\/span>T<\/span>ip: If any thoughts enter your mind, gently bring your attention back to your breath.\u00a0<\/span>\u00a0<\/span><\/p>\n

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Yoga to increase flexibility<\/span><\/b><\/h3>\n

Improving flexibility\u00a0<\/span>can play<\/span>\u00a0an important\u00a0<\/span>role in\u00a0<\/span>any outdoor enthusiast\u2019s routine. It can\u00a0<\/span>help prevent injuries and balance\u00a0<\/span>p<\/span>roblems<\/span><\/a>, allowing you to do more of what you love outside.\u00a0<\/span>Pickelhaupt<\/span>\u00a0suggests\u00a0<\/span>a few<\/span>\u00a0<\/span>yoga moves to improve y<\/span>our stretching routine<\/span>.\u00a0<\/span>\u00a0<\/span><\/p>\n

Downward Facing Dog (Adho\u00a0Mukha\u00a0Svanasana)<\/strong><\/p>\n

This move stretches your whole body, especially your back and hamstrings.\u00a0<\/span>If you feel inclined, you can add<\/span>\u00a0movement to this pose by bending and straightening\u00a0<\/span>your\u00a0<\/span>legs, one at a time. Allow the head to hang heavy and\u00a0<\/span>move it side to side like you\u2019re shaking your head \u201cno.\u201d<\/span>\u00a0<\/span>\u00a0<\/span><\/p>\n

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Wide-Legged\u00a0Forward\u00a0Fold\u00a0(Prasarita\u00a0Padottanasana)<\/strong><\/p>\n

To do this pose, get into a\u00a0<\/span>L<\/span>ow\u00a0<\/span>L<\/span>unge\u00a0with your right food forward, then spin all 10 toes toward the right side of the room. Bring the feet parallel to the outer edge of your mat, hinge at the hip and fold forward\u00a0<\/span>(as seen in the photo)<\/span>. This movement is great for stretching your\u00a0<\/span>h<\/span>amstrings\u00a0<\/span>and back<\/span>.<\/span>\u00a0To add extra depth to this stretch, clasp the hands together at your lower back, then bring that monofist up and over to open up the shoulders.\u00a0<\/span><\/p>\n

\"\"Low\u00a0Lunge\u00a0(Anjaneyasana)\u00a0to\u00a0Pyramid\u00a0Pose\u00a0(Parsvottanasana)<\/strong><\/p>\n

This sequence is great for stretching<\/span>\u00a0your\u00a0<\/span>quads, hamstrings, groin, calves and hips.\u00a0<\/span>Begin\u00a0<\/span>in Downward Facing Dog, then inhale as you lift<\/span>\u00a0your back leg and bring it forward to rest between your two hands. From there, take a low lunge with your hands still planted on the ground. Next, inhale as you lif<\/span>t<\/span>\u00a0your chest and gaze toward the sky.<\/span>\u00a0Then send the hips up and back as you exhale, forming a \u201cV\u201d with your legs. Make sure to keep your hips square to the front of the room. You can choose to add movement to the pose\u00a0<\/span>by shifting\u00a0<\/span>the move from lunge to pyramid variation (keeping your back heel up), inhaling as you lunge and exhaling as you move into pyramid. If the stretch is too deep for you,\u00a0<\/span>Pickelhaupt<\/span>\u00a0suggests<\/span>\u00a0placing blocks on either side of your front foot and placing your hands on them. This will give you some extra height.\u00a0<\/span>\u00a0<\/span><\/p>\n

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Training for hiking, cycling, climbing and more<\/h3>\n

We know you love being outside (we do, too), but\u00a0<\/span>you can still\u00a0<\/span>train for\u00a0<\/span>some<\/span>\u00a0<\/span>of your favorite outdoor adventures from\u00a0<\/span>your home<\/span>.<\/span>\u00a0<\/span>Check out our Expert Advice on training routines for\u00a0<\/span>mountain biking<\/span><\/a>,\u00a0<\/span>road cycling<\/span><\/a>,\u00a0<\/span>climbing<\/span><\/a>\u00a0and\u00a0<\/span>running a 10K<\/span><\/a>, among<\/span>\u00a0<\/span>several others<\/span><\/a>.<\/span>\u00a0Many of these strength routines can be completed with the help of a mat and\u00a0<\/span>a few\u00a0<\/span>resistance bands, so you\u2019ll be prepared when it\u2019s time for your next adventure.<\/span>\u00a0<\/span><\/p>\n

Before\u00a0<\/span><\/i>beginning any training plan, check in\u202fwith your doctor or certified training professional.<\/span><\/i>\u00a0<\/span><\/p>\n

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Have any more tips for training at home? Let us know in the comments.<\/span><\/i>\u00a0<\/span><\/p>\n<\/span>","protected":false},"excerpt":{"rendered":"

A\u00a0fitness regimen\u00a0can make our\u00a0outdoor\u00a0pursuits\u2014whether that\u2019s a\u00a0multiday cycling trip or\u00a0weekly neighborhood runs\u2014a little easier.\u00a0Sometimes, however, it\u2019s not possible to\u00a0train\u00a0outside, especially right now. Due to COVID-19, people who live in densely populated places or who are particularly vulnerable to developing complications from the virus may opt to stay indoors. To adapt, people are finding creative ways to […]<\/p>\n","protected":false},"author":12,"featured_media":158274,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[685],"tags":[1999,1970,758,727,989,66,302],"internal-tag":[],"class_list":["post-157646","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news","tag-covid-19","tag-health-wellness","tag-how-to","tag-latest-posts","tag-strength-training","tag-tips","tag-yoga"],"parsely":{"version":"1.1.0","canonical_url":"https:\/\/rei.com\/blog\/news\/take-your-adventure-training-routine-indoors-with-these-tips","smart_links":{"inbound":0,"outbound":0},"traffic_boost_suggestions_count":0,"meta":{"@context":"https:\/\/schema.org","@type":"NewsArticle","headline":"Take Your Adventure Training Routine Indoors with These Tips\u00a0","url":"http:\/\/www.rei.com\/blog\/news\/take-your-adventure-training-routine-indoors-with-these-tips","mainEntityOfPage":{"@type":"WebPage","@id":"http:\/\/www.rei.com\/blog\/news\/take-your-adventure-training-routine-indoors-with-these-tips"},"thumbnailUrl":"https:\/\/www.rei.com\/blog\/wp-content\/uploads\/sites\/4\/2020\/04\/Content_Team_072418_0055-2000x1200-1.jpg?resize=150%2C150","image":{"@type":"ImageObject","url":"https:\/\/www.rei.com\/blog\/wp-content\/uploads\/sites\/4\/2020\/04\/Content_Team_072418_0055-2000x1200-1.jpg?fit=2000%2C1200"},"articleSection":"News","author":[{"@type":"Person","name":"Beckindale"}],"creator":["Beckindale"],"publisher":{"@type":"Organization","name":"Uncommon Path \u2013 An REI Co-op Publication","logo":""},"keywords":["covid-19","health & wellness","how to","latest posts","strength training","tips","yoga"],"dateCreated":"2020-04-16T19:26:50Z","datePublished":"2020-04-16T19:26:50Z","dateModified":"2020-10-09T18:10:27Z"},"rendered":"

Choose Equipment<\/span>\u00a0<\/span><\/h2>\n

Just as it\u2019s vital to have the right gear for a trek outdoors, it\u2019s important to have the correct\u00a0<\/span>equipment<\/span>\u00a0<\/span>for an effective workout. If increasing flexibility or improving your yoga practice is the goal, consider\u00a0<\/span>yoga straps, a block<\/span><\/a>\u00a0or\u00a0<\/span>a mat<\/span><\/a>. These\u00a0<\/span>yoga tips for beginners<\/span><\/a>\u00a0can help you decide which tools will enhance your practice, depending on your objective. You can also check out\u00a0<\/span>this guide for choosing the right yoga mat<\/span><\/a>. If your aim is to improve strength, consider adding weights or\u00a0<\/span>resistance bands<\/span><\/a>\u00a0to your at-home\u00a0<\/span>setup<\/span>. Wanting to increase your endurance as a cyclist? Hook up your road wheels to a\u00a0<\/span>bik<\/span>e<\/span>\u00a0trainer<\/span><\/a>\u00a0for an\u00a0<\/span>at-home ride.<\/span>\u00a0(<\/span>Here\u2019s our guide to cycling indoors<\/span><\/a>.)<\/span>\u00a0And no matter the workout\u2014don\u2019t forget to give your muscles the post-workout TLC they deserve. Unwind those knots with\u00a0<\/span>these foam-roller exercises<\/span><\/a>\u00a0and\u00a0<\/span>our favorite\u00a0<\/span>gear for workout recovery<\/span><\/a>.<\/span>\u00a0<\/span><\/p>\n