A. I too am not into running. For me personally, I find it painful and never really got that whole "runner's high" that avid runners claim to get. There are a few exercises that will not only burn a ton of calories and improve cardiovascular endurance, but will also tone muscle! If you're looking to burn bodyfat and elevate the heart rate or just want to take a break from your running routine, give the following exercises try.
Indoor Rowing
I recently ran a 500 meter row challenge a few months ago. Those of you who participated know it is a challenging workout. Rowing is an excellent way to increase not only cardiovascular conditioning but increase muscle tone as well. Most row machines have the ability to increase or decrease the resistance allowing upper and lower body muscles increased caloric burn and a toning effect. And, because the core must be stabilized during the exercise, you will increase core muscle strength as well! This often overlooked machine provides virtually no impact on the joints which is a great break from running! A Harvard study found that a 185 lb man can burn 377 calories during a 30 minute row. That's about 12.5 calories per minute! Check out my Blog "YOU GOTTA ROW IF YOU WANNA GROW..." written 2-23-15 for more information on rowing and technique tips.
AirDyne Bike
This is an "oldie but a goodie". This bike with moving handles and a fan for resistance is often a forgotten relic. It's usually stuck in a corner of a gym if there is one in your gym at all! The AirDyne bike provides a workout that will not only burn a lot of calories in a short period of time, but will also tone both the upper and lower body muscles. There is little to no impact at all during this workout. You can increase the resistance by pedaling faster and pushing/pulling with your arms more harder.
Jump Rope
This is one of my favourite forms of cardio. This used to be my "go to" for cardiovascular conditioning when I was training for my black belt in karate and Jui Jitsu. This form of cardio does have impact on the bones and joints... but is good for increasing bone density and increasing caloric burn in a short period of time. Moderate intensity rope jumping (100-120 skips per minute) can burn around 13 calories per minute. The more you practice, the more efficient you will become with the jump rope. I recommend starting with 30 second to 1 minute intervals with 30 second to 1 minute rest. Decrease the rest while increasing the jumping time as you become more conditioned. Try doing some foot and hand work to increase the calorie burn. Check out my blog "JUMPING ROPE: NOT JUST CHILD'S PLAY" written 7-21-14 for more information on jumping rope and technique tips.
Battle Ropes
Anyone who has done a battle rope workout with me knows it doesn't take longer than 30 seconds to get your heart rate up and get you breathing heavy real fast! This unassuming workout looks fun, and it is! The battle ropes are among the newer equipment to emerge on the fitness scene. There are several different exercises which can be completed with the ropes which not only will burn calories and lower body fat but will also tone your muscles as well. Studies have shown battle rope exercises can burn an average of 10.3 calories per minute and have a high total oxygen consumption which translates into improved cardiovascular efficiency! Initially try performing battle rope exercises for 30 second to 1 minute intervals with 30 second to 1 minute rest. Increase the exercise duration while decreasing the rest period as you become better conditioned. Check out my blog "BATTLE ROPE TRAINING" written 6-1-15 for more information on battle rope training and technique tips.
*Always check with your physician before beginning this or any other exercise program to ensure you are fit enough to begin an exercise program. Consult a Certified Personal Trainer for proper instruction and technique.