Here is what I do when my pool is shut down or when I want to save my legs from the constant pounding of long, slow
runs:
If you want, add more running, but make it different:
1) Add sprint workouts, intervals, agility
drills and running leg/PT
Sprints
Warm up for at least 5:00 and stretch well before
going full speed. Hamstrings are the first to go if not properly warmed up/stretched:
- 20m - 1/2 pace x 2
- 20m
- full sprint x 3
- 40m - 3/4 pace x 2
- 40m - full sprint x 3
- 60m - full sprint x 5
- 80m - full sprint
x 3
- 100m - full sprint x 3
(Rest = walk back to starting line)
Running - 4 Mile Track Work
Jog
- 1 mile in your goal mile pace
Three sets of:
- Sprint -1/4 mile / rest 1:30
- Jog - 1/4 mile in goal mile pace
Six sets of:
- Sprint - 1/8 mile rest 45 seconds
-
Jog - 1/8 mile 1:00 in goal mile pace
Running and Leg PT
Repeat 3-5 times
-
Run 5:00 at goal mile pace
- Squats - 1:00
- Lunges - 1:00
- Heel raises - 1:00
- Stretch - 1:00
2)
Other non-impact aerobics - rowing, elliptical glider, biking, stationary bike...
Getting
out in the fresh air on a bike and cycling can be a great workout for folks, but personally, I find that it is safer and just
as entertaining to get on a LifeCycle type stationary bike in front of a television. A few of my favorite stationary bike
routines are the LifeCycle Pyramid and the Bike / Leg PT Workout:
Bike Pyramid
Lifecycle: Manual
mode - Start on Level 2 and increase resistance by 2 levels each minute until failure - then repeat in reverse order - should
take 20-23 minutes. I also do this type of workout on the Elliptical Glider as well. Keep the RPMs at 80-100 and you will
have a puddle under you when finished (sweat).
Bike / Leg PT
Repeat 5 times
- Bike - 5:00
- Squats - 1:00
- Lunges - 15/leg
- Abs of choice - 50
Each minute on bike should progress
in intensity (rpms or resistance levels)
Every now and then I like to see what I can row 2000m in using an Ergometer.
The
indoor rower comes in several varieties and there are even world online competitions that are pretty fun to get into if you
are one who likes to compete at ANY level. Rowing is one of the hardest cardio exercises there is and you can build
toned legs, arms, back and abs just by rowing.
If you like variation in your cardio workouts, any or all of these workout
ideas should help you until you get access to the pool again. Who knows you may also enjoy one of the new routines and add
that to you workout for a while. Remember - fitness is not a destination but a journey. You have to go site-seeing every now
and then.