I need to incorporate more cardio in my weekly workout routine. I’m considering buying an exercise bike, because when I ran cross-country in high school, it gave me serious knee issues that took quite a while to heal up.
Can anyone suggest some other good cardiovascular work that isn’t running, and can be done at home without a partner?
Can anyone recommend a good brand of exercise bike?
Thanks for any help.
Roller blading
Regular biking
Swimming
Skipping
Skateboarding
DO kung fu sets over and over again
dumbbell or kettlebell swings (and/or snatches).
Look here for instructions on how to do a swing.
You can instructions on snatches (albeit with a kettlebell) here.
KG
Jumping rope, although it sounds high impact, it really isnt.
Good overall body workout.
yes, definitely invest in a jump rope. shadowbox also.
Question for you KG
In the following routine:
Monday: One-arm snatches 3x15 (three sets of 15 repetitions with 60 second breaks)
Wednesday: One-arm snatches 1x25 (one set of 25 repetitions with 90 second breaks)
Friday: One-arm snatches 2x15 (two sets of 15 with 60 second breaks)
Look at Wednesday, if there is only 1 set, why would there be a 90 second rest between sets? Is the guy meaning 90 seconds in between each snatch or is it just an error in the text?
ewallace,
I assume you’re referring to Mike Mahler’s routine ( found
here ). It’s probably an error… or he could mean 90-second rest between each side? Personally I think the beginning routine is a little on the light side… I prefer high-repetition snatches/swings, fewer number of reps per set (5-10 reps per side), but do 5 - 20 sets per side.
I agree with Arhat of Fury about skipping rope. I use a weighted rope for many of my workouts, in addition to the swings/snatches/clean and jerks etc.
KG
I also messed up my knees a bit in high school (running on concrete). Just recently I decided to start running again. I took it pretty easy… I ran three times for about 30-40 minutes each time over a two week period and tried to avoid concrete. That was enough. My knees hurt for about two weeks after that. I can now crack them (like you would crack your knuckles). So running on flat ground doesn’t work for me either. Running stairs doesn’t seem to bother my knees at all though, so that’s what I’ve started doing in place of running. Of course, what works for me may not work for you, but it’s something you might like to try.
Lisa
Lisa,
Try skipping rope. It’s fairly low impact and won’t hurt your knees too bad. I have had three knee surgeries (from skiing, competitively) and have not had a problem with it hurting my knees. I avoid running like a plague, unless I run trails in the hills…
KG
Kempo Guy,
Thanks for the suggestion. I’ve heard great things about skipping rope. Unfortunately, I don’t have any room at home to do it. I actually don’t mind running stairs. In the building where my kwoon is located, there are eight flights of stairs going up to the kwoon, plus two more going up to the roof. We could stay there and run stairs all night if we wanted to (not that I would:)), so it’s pretty convenient. It hasn’t given my knees any problems, so it seems to be my best option.
Lisa
For those of you that have access to a gym, I highly recommend the eliptical machines. Preferably Precor. Very easy on the knees, and you burn a heck of a lot of calories. On the 30 minute program that I sometimes do it burns 320-350 calories in that 30 minute time span (so the display says). It’s possible to exceed that if you choose a more strenuous course with a higher level of resistance at a faster pace.
Originally posted by Lisa
[B]I also messed up my knees a bit in high school (running on concrete). Just recently I decided to start running again. I took it pretty easy… I ran three times for about 30-40 minutes each time over a two week period and tried to avoid concrete. That was enough. My knees hurt for about two weeks after that. I can now crack them (like you would crack your knuckles). So running on flat ground doesn’t work for me either. Running stairs doesn’t seem to bother my knees at all though, so that’s what I’ve started doing in place of running. Of course, what works for me may not work for you, but it’s something you might like to try.
Lisa [/B]
Sorry to hear it has had that effect on your knees. Running for 30-40 minutes is actually quite a long time to start with. When you start running some injuries and pains are to be expected - but in your case it sounds like you are doing the right thing giving it up at least until you get someone to check it out.
A couple of tips for anyone thinking about taking up running. The right shoes are absolutely essential. I started in a fairly unpadded pair of retro Adidas Country - these weren’t actually too bad - they didn’t provide much cushioning but were fairly stable. My injuries started when I bought a spongy pair of trainers that were packaged as running shoes - I thought the cushioning would protect my legs but in fact they accentuated biomechanical problems in my foot strike leading to shin and knee injuries. They were too soft so that when my foot landed on one point it meant the cusioning compressed and my foot rolled in that direction excessively. It was only when I went to a proper running shop and got some proper (yes they were expensive too) running shoes that suited my running style that I could really train more than a week without getting injured. Basically there is no such thing as a good running shoe that suits everyone - you need to get something that suits you and you will only get that if you take advice off someone in a specialist shop.
I now compete at a fairly low level in road and cross country races. I may be biased but I really rate running as a way of getting fit - a decent running club should have sessions for distance as well as speed work- maybe track based. A triathlon club will give you access to coaching in swimming and the opportunity to ride a bike in a group without perhaps having to be quite as fast as a bona fide cycle racing club. Forget people that say running necessarily makes you slow - if you look at the pace world class marathon runners go at I doubt if most of us could run a 400 metres at the same pace - and I am certain most of us could not do a mile at that pace (sub 2 hours 10 for 26.2 miles - work it out it is unbelievable). I do find that running has translated into increased fitness for more explosive sports although obviously the main benefit is in being a better runner. It will hinder your development if you are simultaneously trying to put on muscle too - I have increased my strength (by doing weight training) while running but I am pretty sure that I could have increased it more had I not been. I have been able to get into clothes I haven’t worn in ten years though having shed 2 inches off my waist.
Concrete is a very hard surface - worse than tarmac - luckily in the UK most roads are tarmac. Do avoid concrete if you can.
As I say allow time for your legs to get used to running. I am sure that some people just aren’t built for it but it does take time to get used to.
precor machines are good. stairmaster has one I like to called the free runner.
They cost a grip too.
which do you thinks better to run on if you could only choose from wet sand or concrete
Cardio Work
Hello to one and all,
I’ve got a question about cardio and frequency. Is it a bad thing to do a cardio workout seven days a week. By “Workout” I mean the standard cardio circuit at the gym of bike, treadmill and ski machine thing.
The reason I ask is that after a long time of abusing my body with vast quantities of alcohol I have been hitting the gym hard for the past month or so in order to be fighting fit once again. Tommorow would be my seventh day straight. Now, obviously I have read the importance of rest on muscles and I perform the standard cycle of one day chest / arms / legs /etc / etc for weights but what about cardio?.
Being a muscle does the heart need a rest period as well to improve it’s performance?.
On a side issue I have just brought a jump rope for home use. Does anyone know off any cool routines.
Thanks in advance,
Simon.
cardio
Sorry to say, I hate running. The weather can be pretty lousy here, and running is just really boring. I’d like to quit, but obviously stopping cardio is a bad idea.
What I’m thinking of doing instead is one of those cardio videos like the Cardio Tai Chi at Martial Arts Mart or Tae Bo. This way, I can pop in the tape in the morning before work, do my routine in the comfort of my own home, and I can pop in the shower and head to work.
Does anyone else use these kinds of videos? Can anyone recommend anything useful? I’d like something that can will build up to an hour workout (most of the ones I see promise great results in just 2.5 seconds a day, or some such nonsense). I’d also like something effective. This is not going to be used as any kind of replacement for actual MA training, it’s just blending something I do for my health with something I actually enjoy doing.
I’d appreciate any advice. Thanks.
As much as I love Scrapper’s workouts, which Father Dog linked, I’d just like to say that they won’t tax your cardiovascular system like jogging will. They can be equally as boring as well even though you switch exercises a lot, it is still a lot of monotonous movement. If health is truly your concern, jog, ride a bike, swim or even get a jump rope.
Instead of looking for a set in stone way to do things, experiment with yourself. I don’t mean in the 12-year old just finding out about your willy way either. Jog 1/2 mile, do 50 push-ups, sprint 1/4 mile, do 50 bodyweight squats, jog 1/2 mile, jump rope for 5 minutes, etc. Just find new ways to tax yourself, and make your workouts fresh and challenging every time you go out.
I’m really trying to stop the outside part of it. At least as a routine. I mean, I like to train outside if the weather is good, but otherwise it just spoils the fun of a workout.
Also, I’m sick of running. I have tried mixing it up with other activities before, but it just didn’t work, which is why I’m trying the video thing. If it doesn’t work, I’ll go back to the running, but I’d like to give it a shot and hope I get some good results.