Discussion in 'Strength & Conditioning Discussion' started by nastyElbows also avirgin, Sep 7, 2017.
i only know shadow boxing without footwork, but it barely raises heart rate.
what's the injury?
mild pain in the right foot. happens "randomly" from time to time (esp when it gets cold).
when it happens i skip the cardio for 2 days and it becomes fine again.
Swimming and biking? How bad does it hurt?
the swimming choice is not available "unfortunately".
it doesn't really hurt bad. i can run/sprint normally, but that uncomfortable feeling in the foot + fear it gets worse. so i prefer to rest it until the pain goes away.
Landing on the foot probably has more pressure than simply using the foot, so while you would need to observe, there are a lot of options and basically 90 percent of them would been your dirt-cheap planet fitness pseudo-gym.
1) Biking but keep your ass in the seat. This will minimize loading on the foot as long as you don't stand up. Probably your most ubiquitous option. Spin bikes are great for variable resistance, but any bike type should work, even the recumbent ones they use for rehab
2) Rower- less common, but probably the best effects on the heart, also no significant eccentric loading
3) Elliptical- closest mechanically to running, decreased impact, may still cause pain depending on your injury but is definitely less stressful
4) Walking on a treadmill at maximum incline- the incline should increase HR enough for training effects, while also minimizing the distance your foot drops. Since you'll be walking, you can also go heel/toe, which should minimize any "springing" forces. Has the advantage of being incredibly common
5) Sled dragging- very low forces as long as you walk and don't run, not very common and unwieldy to improvise.
the thing is .. where i live most of those choices one can find only in a big gym. i'm from a third world.
i have my bike, the problem is outdoor i can bike for hours without breaking a sweat. i believe in moderate/high intensity cardio.
just watched the burpee exercise on youtube. i will "try" to give it a try.
Can you jump rope?
Jump rope and burped both have foot flexion during eccentric loading. Probably going to hurt the same way running does.
Normally I'd just have you put on a HR strap to show you the bike is more effective than it seems
But I would put it this way; you have an injury. You want to rehab the injury and at least maintain your fitness level. If you constantly have to de-load, you won't be able to gain fitness from running. So I would ride the bike, knowing that you are maintaining more than building for at least a few weeks, and then assess if your injury has improved.
My subjective fatigue is much lower during biking than running too, but with a HR strap it becomes apparent the difference is smaller than it first appears.
i can do everything normally, but that uncomfortable feeling makes me fear it gets worse. by the way this whole thing started to happen since 2014. because of a normal messed up while playing in the street. it didn't even felt/looked serious at all.
hey i already anyways using my bike all day long. it's my friend.
i have just read about other 2 options. i am not sure about them:
1) lifting weights normally with 10 seconds rest between sets. "as if its HIIT"
which means doing weight lifting + cardio same workout.
2) the 100 reps 1 set repetition. (this one seems a little bit strange).
also i doubt doing 100 reps 1 set will raise heart beats, especially i will have to use super light weights obviously.
Oh, lot less to worry about then. You're biking enough to maintain your baseline aerobic adaptations. Your highest speed and power output conditioning will decline for a bit, but that comes back a lot faster than the aerobic base does. So basically improve another quality for a little bit. Get stronger, increase muscular endurance, or some other thing. Lifting weights faster isn't a substitute for running, but who cares- work on something else while you rehab.
you know in general i can get away with doing weight lifting only, even without cardio since i'm lean by nature, but i mostly crave that feeling when i barely can maintain a conversation while all my body and senses are focusing on taking my breath.
i also love that relaxing post high intensity cardio feeling. XD
you can turn your bike upside down, stand over it and do this hand pedal cardio thing.
I remember seeing Sean Sherk doing it. If it's good for him it's good for everyone.
gotcha, I was just thinking it is lower impact on the joints than running
Do you have knee wraps or a tourniquet? I have something for you if so
right now no, but i can easily get one today.
Most of the studies here used cycling or walking, and increments between 3 and 20 minutes. SIGNIFICANT gains in VO2 Max in well-trained athletes.
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