“When one of our athletes is recovering from an injury, she usually starts back in the pool, then progresses to the bike or elliptical as she heals,” Ward says. For runners coping with injuries such as stress fractures, knee issues, or arthritis, working out in the pool-whether you’re swimming laps or aqua jogging-is often a safer option for cross-training than using the bike or elliptical, which put more strain on the lower body. Of all the activities on this list, swimming causes the least impact on the body, Dicharry says. supplementing some of your weekly time training with low-impact cardio means less stress on your body through running,” and less time exacerbating those imbalances. “While the best way to fix those imbalances is to focus on a comprehensive strength and stability plan. Little imbalances in the way you stabilize your body suffer under running,” Dicharry says. “Running requires you to stabilize against very high forces each and every stride. Maybe you think a low-impact cardio workout doesn’t count as a run day, but here’s the good news: You’re sweating and burning calories and giving the joints you rely on to run a rest. Though her weekly mileage hardly ever exceeds 30 miles, she still finishes alongside her top teammates in cross-country races, thanks in part to the cardio fitness she has sustained and gained through the cross-training. “For low-mileage runners, doing low-impact cross-training instead of extra runs is a good way to stay in shape and prevent injuries,” says Kurt Ward, assistant track and cross-country coach at Weber State University.īecause one of his college athletes has suffered stress fractures in the past, Ward instructs her to only run three to four workouts per week, and train on the Alter-G (anti-gravity) treadmill, elliptical, bike, or in the pool on the other days to protect her legs. What are the benefits of low-impact cardio workouts? In Defense of Low-Intensity, Steady-State Cardio.
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