Below is a non-ordered ranking of some of the best non-machine, indoor cardio activities:
Swimming. If you can swim, you are in! If you are have access to an indoor pool, then it is even better. Everyone should know how to swim no matter what age you start learning. And wow, this activity helps out with rehabilitation, bad joints, cardiovascular health, polar bear club training. Well, may be the latter does not exactly apply. But, the training is in the same family. One tidbit that you may not hear about a lot: if you have weaker upper body strength, then you might achieve some very sound strength rehabilitation by hitting the still waves of the pool!
Jump Roping. Bad knees? Jump rope. Good knees? Jump rope. Bad knees that tell you not to jump? No jump rope. Why a "yay" for bad knees? Well, it depends on how your knee hurts. If your knee cannot sustain the impact of running, but it can take some impact, then jump roping might be a viable activity. But, if your knees hurt...S-T-O-P! Jump roping is the one activity that gets in cardio, power, strength, agility, balance, proprioception, and works the upper and lower body. All you need is a rope...batteries not included!
Trampolining. Not the aerodynamic kind but the cardio-leg-burning kind. First, it is safe. Second, you feel like you are still bouncing once you walk on firm ground. Thirdly, you need a routine; otherwise, you may look like an intoxicated circus performer. But, your heart will thank you. Trampolines assist in leg strengthening, balance, and proprioception - where your body is in space. You do not need a backyard with bordering nets. You need music, a motivator, and a towel to wipe up the sweat.
Dancing. Whether you are ballroom dancing or doing a mean salsa, dancing gets the sweating percolating. Has anyone noticed that individuals dress their best while dancing? What happened to sweat pants? You need agility, balance, and flexibility to make dancing look elegant and less same-footed. Have you practiced using your dancing muscles? Thighs (quads), calves (gastrocs), butt (glutes), shoulders, back, and abs? OK, the whole body.
Others receiving votes: marching in place, walking around a room, indoor obstacle course.
With heart,
Derek
Derek Arledge, MS, CSCS www.teempt.com TEEM Performance Training
No comments:
Post a Comment