Alternative Roadwork

[sivaru]

Hello all

Its been awhile since i Have been back on here (was in remote areas of Asia and Africa with little or no net access :huh) but anyways,

I have trouble running due to several surgeries of the left knee (from sports, firefighting etc) i was wondering if you all could suggest alternative ideas of serious cardio/roadwork

I was thinking of something along the lines of walking really fast 4-5 mph on treadmill for several miles, stationary biking, rowing machine.

Any workouts or other advice would be plentiful :good

thanks again all

[evalistinho]

I heard swimming can very good cardio. Wladimir Kiltschko and Juan Diaz dont run i read. They just do a lot of swimming.

[sivaru]

oh wow.
That is a good idea, however I am in NYC. Not very much going on in Brooklyn as far as public pools haha. I will consider it though

[evalistinho]

And it will be perfect for your knee cus it doesnt stress the joints of the body as running does.

[sivaru]

mos def.
but I mean, like on a daily basis, if i cant get to a pool, any other alternatives? ex. stationary bike, rowing machine (heard this is not bad) etc

[evalistinho]

mos def.
but I mean, like on a daily basis, if i cant get to a pool, any other alternatives? ex. stationary bike, rowing machine (heard this is not bad) etc

Stationary bike is good. i heard the stair master is a brutal workout too.

[sivaru]

yea probably have to them like twice the time. Nothing beats running damnit.

It would probably take 3-4 hours of work on these machines to compensate for a solid morning 3-5 mile run...

[Brighton bomber]

Like yourself I have knee problems so have recently bought a stationary bike. In terms of a cardio workout it doesn't come close to running. I have to cycle at very intense speeds to get my heart rate up to anywhere near what it would be even on an easy run.

[BlackWater]

Try some of this from El Puma's thread. Works well for my conditioning.



3-5 Exercises

3-5 Sets

3-5 Repetitions

3-5 Minutes of rest between the sets


Below are the exercises that I use.

'Pistol' or one-legged squat

One armed pushup

Pullup/chinup combined with a leg raise at the bottom of the movement

Deadlift

Kettlebell clean and press

One arm dumbbell clean and push press

[dwilson]

Sex.

I have not been able to do much road work for awhile now and although I do a few of Puma's great work outs I believe nothing beats a good hard romp with a lady friend. Plus it is so damm cold outside that I do not want to do roadwork in the first place.

[T.C.W]

do a advance spin class

[Storamin]

Swimming is your best bet since it will not put pressure on your previous injury.

Stationary bike is great, but it is easy to get too relaxed and not push yourself. I've been using one for the past month due to an injury. You really need to make sure to push yourself, but it can be done.

Any spinning class... is probably more efficient at burning calories than running.

[Boxaholic]

Im no expert on injuries and such but wouldnt you be able to jump rope? It stresses the archilles tendon way more than the knee.

Also you could shadowbox, if you bring the intensity its better than the heavybag for cardio.

[sivaru]

solid point blackwater

sex is good ha

but yea i can jump rope. its just that apart from that these are all good to compensate for the old time runnin'

[gatto]

what's the new bow flex machine called?? like a stair climber/treadmill. anyone have one?

[Pork Chop]

Elliptical crosstrainer (the elliptical with the arm things) - but you gotta set it on a high setting (talking 17 out of 20) and maintain a fast pace. It's #2 as far as best sprinting equipment only to the Versa-climber (the arm & leg thing on the vertical track) and you can still use it for a good long distance workout (not so much on the versa climber).

[sivaru]

that is a good idea. Shall try it out
Tx.