By Awesome Milano
August 24, 2018
Three Best Cardio Ramping Exercises For People With Injury-Induced Mobility Limits
There’s the need to rest and recover from injury, but that’s no excuse to slip up on your fitness levels. An injury that immobilizes one part of your body does not necessitate a complete cessation of exercises for base fitness! This article provides a succinct outline of three types of exercise that you can perform to retain base fitness while the range of motion in the lower part of your body is hampered by injuries like torn miniscus. Note, however, that it’s not advisable to carry out any form of exercises while recovering from injuries without consulting first with your physician and/or physical therapist.
Three Best Cardio Exercises For People With Injuries that Limit Mobility
Battle Ropes:
Super awesome exercise that can be done either sitting OR standing. Standing is optimum but if you cannot stand, sit and work those ropes! By impelling you to flex the muscles of your arms, shoulders and core simultaneously, battling ropes promote core strength and cardio propitiously. Battling ropes exercises revolve around holding two ends of a heavy rope in both arms while swinging your arms in different patterns of motions like waves, slams, whips, throws, etc. You can remain seated and still get the best of battling ropes. They're heavy! Any good trainer will tell you to take it easy at first. What’s more, battle ropes exercises are so effective that they’re suitable for not only for periods during recovery from injury, but for regular exercise regimes as well.
Requirements:
A rope that’s about 50 feet long and about 1.5 - 2 inches thick, with the middle of it anchored around a pole, tree or anchored to a wall, etc.
Best Practices: Take up a low, athletic position, and remain in this pose throughout. Gripping the ends of the rope firmly in your hands, swing your arms as quickly as possible with an even intensity, performing motion patterns like waves, whips, slams, etc. How much to do will depend on your level of fitness. For beginners do 20 seconds of motion then rest for 40 seconds. 20 seconds of motion again and rest for 40 seconds. In the beginning aim at 10 strong minutes of roping. Eventually, you’ll be able to do longer bursts of battle roping and more repetitions.
Bike Sprints:
Bike sprints are no-brainer cardio exercises that can be carried out intensely without any potential risks of harming injury sites. They’re joint-friendly, and are very practical for people grappling with pains in the back, shoulder and knees. They’re great because they help you notch up a greater level of fitness in a shorter duration when compared to traditional long-duration biking.
Requirements: Spin bikes or regular bikes. If your physical limitations require a back rest, consider the type of stationary with that feature.
Best Practices: Pull up the bike seat to allow for minimal knee bend as you drop the pedal to the lowest point. Reduce the resistance of a spin bike or the gear of a regular bike to the minimum. Warm up for 5 minutes before proceeding with the intense sprints. You can rest for 45 minutes after a 15-minute intense engagement. 6-10 round is a decent itinerary.
CrossFit Workouts:
These are collections of various workout regiments that are joint-friendly and intense. People with torn miniscus and other injuries that prohibit movements will find crossfit workouts a great way to work out intensely without placing too much weight on their feet. The Cindy crossfit workout is one of the most exhilarating of them all.
Requirements: Exercise mats
Best Practices: The Cindy crossfit workout entails performing 5 pull-ups, 10 push-ups, and 15 bodyweight squats. You can perform as many sets as possible, but it’s best if you press into the regime for at least 20 minutes. Eliminate the exercises that affect your injury. There are many other types of crossfit workouts suitable for people suffering from injury-induced mobility limits. However, many of them require slight modification in light of the injuries.
Conclusion:
The aforementioned types of exercises can help you achieve all the benefits of an effective exercise regimen, including stress relief and mood enhancement, even while your mobility is severely limited by injuries.
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