How to Continue Reaping Cardio Benefits When You Can't Run or Bike

Pain when running and biking can limit your options when raising the heart rate for more cardiovascular benefits. Here is a question from a reader that requires some creativity to keep moving.

Stew, I have a question about integrating cardio alternatives when running is not an option. I have some ankle tendinitis and a pulled glute muscle. Currently, my only supplemental option is swimming freestyle with only my arms, and it hurts to bike. When I do upper body resistance before cardio days, there is a problem because those arms-only swims don't work well when I'm sore from upper resistance (and trying to recover). Any more ideas? Thanks, Larry 

I understand. Aches and pains such as these make training difficult, but they also force us all to get more creative and try new things we may not have considered before the injury. My standard for typical running injuries has always been: "If it hurts to run, stop running and try other things. If it hurts to walk, don't run. And if it hurts to do nothing, go see a doctor or physical therapist."

Given your ankle tendinitis and pulled gluteus muscle, it's great that you've found swimming with only your arms to be a viable option. However, I can see how this may not be the most optimal solution, especially when you're sore from upper-body resistance training. Try a few more ideas below:

I have two answers for your upper-body/swimming dilemma. First, do your upper-body resistance training on back-to-back days by splitting the upper body into a "push muscle" day and a "pull muscle" day. This will enable you to get to the gym and lift as desired more times per week to help burn calories.

Then follow the upper-body days with freestyle swimming. I know your arms will be tired but treat it like Part No. 2 to your upper-body day. After 5-10 minutes, you will find that the freestyle swim portion of your workout helps you to loosen up your upper body. Stop and stretch every few hundred meters as well.

So your split routine can be push/pull/cardio in any order spread throughout the week. Each day will focus on one of the four elements where you will use your push muscles (chest, triceps, shoulders) by doing exercises such as bench presses, military presses and dips. Arrange a no-rest circuit to keep the heart rate higher than normal. A way to do this is to "rest with core exercises" or another type of cardio for 1-2 minutes between sets. Maybe try the elliptical machine or rower, using your arms more than your legs.

Do the same with the pulling muscles (biceps, back, grip) with exercises such as pull-ups, pulldowns, rows and biceps curls. Find active rests for these exercises as well in the form of cardio, a PT reset and core. Another option is to do calisthenics on the pool deck between 100-meter sets of swimming -- see Swim PT ideas. Adding rowing to a pull day is another challenging cardio that involves pulling.

Moreover, there's a world of possibilities when it comes to low-impact cardio and adding some legwork. You could explore options such as rowing or using a stair-stepper machine, which could be a game-changer for your current physical condition. By leaning forward on the steps, you can work the legs more than the glutes. These alternatives can help you avoid aggravating your injuries while reaping the benefits of a solid cardio and leg workout.

And don't forget the power of walking. While it may not seem as intense as running or biking, brisk walking can still provide cardiovascular benefits and is gentle on your joints. I would still swim after upper-body days, but on days between upper-body workouts, just walk and do some core exercises.

Lastly, take the time to focus on recovery and rehabilitation, and you'll be back to your regular workout routine in no time. Keep up the excellent work and keep moving as best and as pain free as possible.

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