Design me a workout

[Sparta VAG]

In the last 12 months I've lost 2.5 stone through a combination of eating less, eating healthier, and regular cardio.

After trying a few different approaches to find a cardio routine I liked I eventually took up road cycling and I absolutely love it. The weight dropped off and my fitness increased massively.

5 weeks ago I came back from a ride with my knee in absolute agony. Long story short is I have IT band syndrome in my left knee and have just started physio but no idea how long it will be until I start cycling again. I can't manage to cycle even half a mile without the pain flaring up again and running is a no-no. I do the odd bit of swimming but TBH it bores me to death after about 15 mins.

So I'm seeking some PH wisdom as to how I can maintain a decent level of cardio fitness while cycling/running are off the agenda. Aims are:

I have time for about 3-4 sessions of 30-45 mins a week.
Overall goal is to maintain a high level of cardio fitness.
Not looking to gain massive muscle.
Would prefer to be able to exercise at home but may go back to gym if needed.
Something calisthenics related would be useful.

[smiffy180]

Sex
Can you do skipping?
Cant help really just thought id throw an idea at you

[Maxymillion]

What you are asking for is

1. Stupid
2. Unsafe and
3.Cheap.

Get out there, and actually pay someone qualified who is fully aware of your limitations/condition.

[Sparta VAG]

smiffy180 said:

Sex
Can you do skipping?

Not both at the same time. That said, I haven't tried yet...

Maxymillion said:

What you are asking for is

1. Stupid
2. Unsafe and
3.Cheap.

Get out there, and actually pay someone qualified who is fully aware of your limitations/condition.

Easy there. Perhaps I should have been clearer...I'm looking for cardio-type activities that won't have any impact on my injured knee i.e. something that is going to be predominantly upper-body but still enough to get the CV system going for long enough.

I am paying to have physio by the way, but physio couldn't suggest any decent cardio that wouldn't involve the use of my knee at some point)

Edited by Sparta VAG on Saturday 20th October 06:03

[goldblum]

Rest. Use a foam roller. Stretch the IT band. Swim,even if it bores you. No need for physio,especially right now as what you need is rest.

[Hoofy]

If I couldn't do any high impact exercise and swimming was the only thing I could do for any decent length of time, then I'd look at HIIT/sprint training: Make a mad dash across the pool like you're being chased by an amorous gay shark, reach other side, count to 10, make another mad dash back. Repeat until cannot move/drown.

Of course, not being a qualified PT or swim coach, you may drown after 5 seconds, your head may explode, a real shark may bum you in the changing rooms or the world may implode. So take professional advice only. You've been warned.

[jackh707]

Swimming is about the only thing I can think of. If your full of energy and need to exercise try press ups and sit ups.
Sets of 20 each, 10 second breather between each set see how many sets you can do. I like to do 5 sets alongside cardio before I go running or cycling.

[Onemcs]

Ever thought of German Body Composition?

Highly recommend it

[LordGrover]

NB. As your cardio workouts have stopped/reduced it's important that you reduce your intake inline with this reduction otherwise your hard work will be undone.

[mattikake]

goldblum said:

Rest. Use a foam roller. Stretch the IT band. Swim,even if it bores you. No need for physio,especially right now as what you need is rest.

I second this.

If you still want to burn loads of calories in a 45 min window, try taking up Kettlebells. Fun, challenging, good for strength, superb for CV, superb for calorie burning. Find a good instructor and they will invent new exercises faster than you can cry.

Or you could take up boxing and do loads of padwork/bagwork.

I use both on clients who I decide deserve to lose fat in a punishing way.