Cardio replacement options

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    Cardio replacement options

    Hi all ! I am currently recovering from sesamoiditis (ball of foot/pain as hell...). I wanted to ask if I can replace cardio required in DB workout such as high knees with less stressful (i.e. battle ropes). For example, in "Superhero Endurance" the workout calls for 50 h.k. after each exercise. Can I, instead do for example 50 rope slams? Can I do that every time I need to, of course only until I can pound this foot anew..! Thanks a lot...
    P.S.: I REALLY MISS RUNNING ! ! ! (I just needed to say that... Carry on........)

    #2
    How about march steps instead of high knees?

    Are you interested in combat workout? Can you do side kicks without foot pain? Combat workout can be good cardio, too, even if it's just arm stuff like punches and elbow strikes. Combining with push ups and other exercises it can definitely challenge your cardio fitness. If you can do kicks it will be even better.

    I personally would avoid the workout if there are moves I can't do unless there are close-cousin alternatives like march steps or knee push ups. I am not saying that your alternatives are not challenging. It's just that I feel like it's less meaningful to do the workout if you replace the exercise with very different stuff.

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      #3
      kandy I think you're referring to different muscles being activated, and you're right... But I am more interested in giving myself similar cardio challenge, as I can do more squats or march steps to work leg muscles..! Strictly aerobically speaking, are the two exercises similar?

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        #4
        From personal experience, march steps isn't necessarily easier than high knees. When you want to do march steps as quickly as possible without making it a high knees, it can be challenging, but maybe it's partly due to me not very accustomed to it. It's like running vs racewalking.

        So yes if you do it real quick it can be good cardio exercise, but I can't really show you my comparison because I haven't done either for a long time.

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          #5
          kandy I have sesamoiditis, so any pounding is not good... Anyway, agree we disagree... I will try it tomorrow and see how it goes... Thanks

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            #6
            You can learn how to land softly. One way is to avoid banging the foot against the floor with a straight knee, meaning your knees stay slightly bent so that your quads can absorb the forces. This is more for knee safety but it also helps with soft landing.

            How about climbers? It's an exercise where you can avoid the pounding more easily, or you can do sliding climbers, which is probably the best alternative for your condition.

            You can also apply that skill of bent knee to burpees, so as you thrust backward you go a bit more slowly, keep your knees bent, and be cautious about the landing. You can also land more on your toes.

            I hope this help.

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              #7
              Battle ropes won't produce the same aerobic fitness as running but, in my opinion, it is a superior alternative to most other forms of upper body cardio (other than boxing if you can get to the right intensity) as battle ropes allow the user to maintain an aerobically significant effort for a prolonged time period.

              If you are willing and able to go to the gym, rowing machines and recumbent exercise bikes also provide a great cardiovascular exercise that produces good aerobic fitness without excessive force on the lower body.

              If you are willing to engage the lower body, I would also suggest climbing stairs (you can do this with weights) OR if you don't have a long set of stairs to climb, you can perform stair circuit step ups. I've used the following "circuit" for with good results:

              Find a staircase with at least four steps and start at the ground level.

              1. Step up two steps with right leg.
              2. Step up two steps with left leg.
              3. Step down (backward-you can hold rails for stability if needed) two steps with right leg.
              4. Step down two steps with left leg.
              5. Rotate torso 90 degrees so your right leg faces is parallel to the stairs
              6. Now that you are facing the wall, perform two, two stair sideways step up with your right leg (bringing you to the top step)
              7. Descend the stairs with your left leg two steps at a time (slowly) using the sidestep.
              8. Repeat steps 1-4
              9. Repeat steps 5-8 with in the opposite direction (left leg up right leg down)
              10. Repeat as many sequence as many times as desired and add weight if the effort is less than desired.

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                #8
                Blair ok, I see your point... So let me put it another way: will I burn around the same amount of calories and hopefully fat with fast battle roping as I would with fast high knees? I know it's a pretty hard estimation, but you seem like you know these things, so... Help!

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                  #9
                  GiorgosD I think so.... there are a lot of variables to consider with the ropes. How much do they weigh? How long are the intervals you’re doin with them? What are you doing in conjunction with them? At what intensity are you performing the exercise? There are a lot of other questions that make this a hard question to answer. BUT you’re going to burn a good deal of calories especially.

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                    #10
                    Blair you're right... I'm always going 100% ... To give you an idea, my heart pumps same as if after I ran a 5'20"-6' mile or I jump-roped for 10-15' at 200-210 RPMs. So, pretty intense... I just want to burn same calories... Also, since I can't do battle ropes in the apartment, I am holding two 0.5 kg rods to imitate the weight and movement... Hope I didn't confuse you

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                      #11
                      If you're only going for cardio effort, whatever you do that gets your heart rate up will do just fine.

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                        #12
                        Ann-Core nope, not just that, but also calories and/or fat burn... Hope you hold the keys to the chamber of the Scroll of Truth...

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                          #13
                          You could also swap out time (don't know if that is a limiting factor). Even if battle ropes or whatever alternative you choose isn't as good as high knee you could always just do it longer to get caloric burn. For example for me a 3 mile run takes about 30 minutes and burns 300 calories on the other hand an hour of lifting also burns 300 calories. One is way less aerobic than the other but the caloric burn is the same.

                          I"m sure I've still got the meme somewhere but it just says: "What do you do for exercise?" "I lift weights." "What do you do for cardio?" "I lift weights faster."

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                            #14
                            GiorgosD What I meant is, unless you specifically want to train lower leg muscles for speed or just get good at high knees, you can replace that exercise with just about anything that gets your heart rate between 50-70% of you max heart rate (that's the "official" recommendation for "fat burning cardio zone" - this just means that you burn calories faster, but you can also do longer, less intensive workouts and burn the same amount of calories, it will just take more time, like Azercord said).

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