So, easy runs are for aerobic gain. Therefore doing the elliptical you're practically gaining all the benefits you would from doing an easy run with equivalent heart rate without the impact. However, the question I need answered is: If you can raise your heart rate to about that of an easy run and hold it there, are you gaining aerobic fitness the same way you are while easy running? Such as using an "arm bike" (hand pedal machine). Or is the factor of using your legs important?
Just moving your arms is not the same thing as running.
10- running;
8 - running on treadmill;
6 - elliptical;
3 - bike;
.2 - just moving your arms.
No ` wrote:
Just moving your arms is not the same thing as running.
No sh1t, Sherlock.
Your heart doesn’t know the difference. An hour in Zone 2 on a bike or a machine is equal to an hour of Zone 2 running. So long as you are doing an adequate amount of specific running work, then aerobic cross training will yield benefits.
I was a fifth-year senior in college and had used my redshirt season when I had to take off a few months with a pelvic avulsion fracture. This was during summer base training. Over that time span, I spent an hour a day in the pool swimming with arms only and an hour using the arm ergometer.
When I was able to run again, I got two week's easy jogging under my belt before our team had the first 5k time trial. This was on a difficult XC course, and I was able to run just under 16 mins for 5k (my 5k PR at the time was 15:00 mins). Obviously, a lot of this was due to accumulated mileage over the years, but I was able to maintain a reasonable amount of fitness just using my arms. You have to really get after it though to get your heartrate up.
Too Much Orthodoxy in Our Sport wrote:
Your heart doesn’t know the difference. An hour in Zone 2 on a bike or a machine is equal to an hour of Zone 2 running. So long as you are doing an adequate amount of specific running work, then aerobic cross training will yield benefits.
This is what I was thinking about posting.
There is a tradeoff for muscles, tendons, and CNS system. Does the crosstraining give additional rest and more time for healing? OR, does the crosstraining limit the strengthening effect that you would get from easy running? It depends on the runner and the current level of fitness, I think.
I personally find that trails with long uphills allow me to get into my aerobic zone with very slow running. I call these my "time on feet" runs.
I'd look to add running first, but if an athlete is injury prone than cross training can certainly supplement easy running as a form of aerobic exercise, it could also replace some recovery days (maybe the day after a workout, I like to get a good set of drills and strides the day before a workout) I find that you have to increase volume a little, a good rule of thumb is 10min = 1mi. Stationary biking is my favorite form of cross training.
No wrote:
Just moving your arms is not the same thing as running.
10- running;
8 - running on treadmill;
6 - elliptical;
3 - bike;
.2 - just moving your arms.
This is a nonsensical list considering you think running on a treadmill is only 80% as good as running outside
Just raising your HR only means you are mildly challenging your heart to pump blood. You need to challenge the muscles that use the blood.
Running activates the skeletal muscle pump which improves blood flow.
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2024 College Track & Field Open Coaching Positions Discussion