What are the best ways to workout to maintain as much endurance fitness as possible when injured when you have no access to any gym equipment nor swimming pool so no aqua running?
Has to be non-weight bearing for me (foot injury and may be a stress fracture). Am thinking maybe lying on my back and cycling my legs in the air as fast as possible for the amount of time I'd spend running but hopefully some better alternatives!
natwestbarclaysmidlandslloyds wrote:
What are the best ways to workout to maintain as much endurance fitness as possible when injured when you have no access to any gym equipment nor swimming pool so no aqua running?
Has to be non-weight bearing for me (foot injury and may be a stress fracture). Am thinking maybe lying on my back and cycling my legs in the air as fast as possible for the amount of time I'd spend running but hopefully some better alternatives!
Is cycling an option with a stress fracture?
Do breathing exercises (google it)
Hold your breath for as long as you can multiple times
Do circuit core workouts
..... idk man these are my best guesses but I really recommend getting to a pool. I'm also injured and have been pool running every other day (sometimes more frequently) and it's a great way to maintain fitness. You should do it too.
Cycling, yoga, and swimming.
Meditate while visualizing running. If you are able to put yourself fully into the visualization, your body will respond the same way it would respond to a physical run (same hormones and neurotransmitters will be released).
Not sure about cycling yet, need to speak to a physio but may be too much pressure on the foot.
Yeah I did aqua running every day when had stress fracture many years ago but that was when I had ready access to a pool.....much more difficult to find time to get to one now.
Was also thinking of hiring a piece of gym equipment - anyone had experience of using an elliptical trainer and how does it compare to exercise bike in terms of keeping pressure off feet and maintaining cardio fitness? Can you get your heart rate up sufficiently high on it to replicate an hour's steady run etc?
Swimming was the best for me. Able
to get a good cardio workout and was non weight bearing. That is if you have access to a pool. I often had to go at 6am or 7pm to get a workout in. You can get your heart rate up on an elliptical or bike..in my experience I had to go really fast though and honestly, wasn't cleared to even use the elliptical until ~8 weeks. I would be careful with that given it is your foot as you are weightbearing on an elliptical. Cycling may be the better option, but would get cleared first. But again, swimming/Aqua jogging were my go-to's to keep my fitness up.
I hear cross fit can get you in like 4 min mile shape.
meditation works wrote:
Meditate while visualizing running. If you are able to put yourself fully into the visualization, your body will respond the same way it would respond to a physical run (same hormones and neurotransmitters will be released).
Exactly. Throwing more into the visualization. Visual - visualize the the track ahead --- if you picture another runner ahead of you, you are self sabotaging.
Thing forwardly, fast. Feel, the coolness or heat of the sun, feel the sweat, taste the salt if it drips down. Relax that breathing, you're going fast, relax the lungs take a deep breath, if you are huffing and puffing, get an Expand-A-Lung (do a websearch) and practice with that. It is a secret weapon.
You feel a muscle start to twitch, slow down and as pretentious as it sounds, as -- the twitch-- what are trying to tell me? Relax it and it will go away, if you use the right mental techniques. One other item. Your kidney's have two adrenal glands that release hormones (natural) during flight and flight experience. If you can control that and putting it bluntly, feel that shock then go, you will achieve some good results.
..."it sounds, as -- the twitch-- what are trying to tell me?"
Should be.
Ask the twitch. Attune to the body, the body will try and fight (with injuries),
you cannot do that. You are in control.
Rowing. Learn proper technique and get on the erg. I'd suggest a heartrate monitor- you can definitely get your HR up to comparable to running heartrate, whether an easy pace or doing harder intervals. Rowing feels amazing, but of course any stationary device can be monotonous. Progressing to walking is great too for helping the foot to heal faster and transition back to running quicker.
"NatWest, NatWest-Barclays-Midlands-Lloyds
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Listening to the Manics help with being injured.
When I had a stress fracture in my got, I started cycling within a week. I alternated it with aquajogging, so I'm not sure what the results would be doing it every day. I had to use flat pedals and almost pedal with my heel to avoid putting to much pressure on my foot. You will want to pedal at a high cadence (probably 100+) to keep your heart rate up. If you have a heart rate monitor I would recommend using it. For a workout, seated hill repeats are good if you can find a long steady climb.
i chose D2 wrote:
When I had a stress fracture in my got,
Should say foot.