I know there are quite a few of you out there for whom running is almost like a religion - peaceful, meditative, invigorating and life-affirming. Congratulations, if you've found your niche. You're fortunate if running is your thing and your body responds well to it.
But many people aren't well-suited for running as a primary cardio activity, and some aren't comfortable with it at all. The biggest obstacles for many include everything from pre-existing lower body injuries, to back problems, to strength-to-bodyweight ratio related discomfort, to just plain not enjoying the feel of it. And that's fine. There are other ways to achieve the aerobic benefits, the low dependence on equipment and the "do it almost anywhere" benefits running presents. Here's a circuit I developed for just that purpose:
1. Jog-in-Place while flexing at the elbows (like raising a glass to your lips) and then reaching above your shoulders, reversing the movement and repeating with control and fluidity. [4 min]
2. Rope Skip (or if that's too difficult for you, jog lightly in place while pretending to skip a rope, continually rotating wrists and forearms forward rhythmically) [3 minutes]
3. Jumping Jacks (or if that's too difficult, jog in place lightly but do the upper-body portion of the jacks) [1 minute]
Rest at the end of the circuit until you can talk without too much effort, then repeat the circuit 1-3 more times, depending on your fitness level. Finish with Pilates: http://45yearold6pack.blogspot.com/2007/12/healthy-habit-4-pilates.html
This sequence integrates some of the best aerobic benefits as running, but without nearly the wear and tear on the bones and joints. Why? Because it puts a similar load on the heart and lungs, but it distributes the muscle workload much more evenly through the entire body, dramatically reduces the impact and eliminates the shear force (caused by the forward momentum stress on the knees) that running incorporates.
The circuit is also a great warm-up sequence for longer distance training runs if you are a runner preparing for a half or full marathon.
Try it and let us know how it works for you!
But many people aren't well-suited for running as a primary cardio activity, and some aren't comfortable with it at all. The biggest obstacles for many include everything from pre-existing lower body injuries, to back problems, to strength-to-bodyweight ratio related discomfort, to just plain not enjoying the feel of it. And that's fine. There are other ways to achieve the aerobic benefits, the low dependence on equipment and the "do it almost anywhere" benefits running presents. Here's a circuit I developed for just that purpose:
1. Jog-in-Place while flexing at the elbows (like raising a glass to your lips) and then reaching above your shoulders, reversing the movement and repeating with control and fluidity. [4 min]
2. Rope Skip (or if that's too difficult for you, jog lightly in place while pretending to skip a rope, continually rotating wrists and forearms forward rhythmically) [3 minutes]
3. Jumping Jacks (or if that's too difficult, jog in place lightly but do the upper-body portion of the jacks) [1 minute]
Rest at the end of the circuit until you can talk without too much effort, then repeat the circuit 1-3 more times, depending on your fitness level. Finish with Pilates: http://45yearold6pack.blogspot.com/2007/12/healthy-habit-4-pilates.html
This sequence integrates some of the best aerobic benefits as running, but without nearly the wear and tear on the bones and joints. Why? Because it puts a similar load on the heart and lungs, but it distributes the muscle workload much more evenly through the entire body, dramatically reduces the impact and eliminates the shear force (caused by the forward momentum stress on the knees) that running incorporates.
The circuit is also a great warm-up sequence for longer distance training runs if you are a runner preparing for a half or full marathon.
Try it and let us know how it works for you!
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