Billy Pickles
If you’re an avid pickleball player or engage in any other sports, chances are you’ve experienced soreness or pain in your feet, ankles, knees, and other areas of your body. As a lifelong athlete, I understand the struggle of taking a day off from physical activity. However, it’s crucial to give your body a break from high-impact movements to prevent overuse, soreness, and potential injuries.
While impact is not inherently bad, excessive and frequent impact can take a toll on your body. That’s why I recommend incorporating low-impact cardio workouts into your routine when you need a break from the hard court. These workouts provide a great alternative to high-impact exercises while still improving your cardiovascular fitness and overall health.
1. Rowing Machine
The rowing machine offers a variety of workout options to suit your fitness level and goals. Here are a few examples:
- Recovery: Choose a longer distance and row at a slower pace, around 50% of your maximum effort.
- Short sprints: Perform short bursts of maximum effort, such as rowing 100 meters at your maximum speed, followed by a rest period. The distance and length of rest depend on your fitness level.
- Long distance: Set the rower for a challenging distance and aim to finish as fast as you can, adjusting your pace or taking rest as needed.
- HIIT (High-Intensity Interval Training): Alternate between 20 seconds of maximum effort rowing and 10 seconds of rest, repeating for multiple rounds. The length of the rowing intervals, rest periods, and number of rounds can be adjusted based on your fitness level.
My personal favorite: The 2000 meter row for time.
I enjoy pushing myself and taking on challenging workouts. The 2000 meter row for time is one of the toughest workouts I’ve done. I start with an easy warm-up pace before setting the rower to 2000 meters. From there, it’s maximum effort for 6-12 minutes until I complete the distance. The first time I attempted this challenge, it served as a baseline, and with each subsequent attempt, I aimed to beat my previous time.
2. Bike
Biking is another excellent low-impact cardio option, and there are various types of bikes and workouts you can try. Here are a few examples:
- Recovery: Choose a longer distance and bike at a slower pace, around 50% of your maximum effort.
- Short sprints: Perform short bursts of maximum effort, followed by a rest period. The distance of the bike sprint and length of rest depend on your fitness level.
- Long distance: Select a challenging distance and aim to finish as fast as you can, adjusting your pace or taking rest as needed.
- HIIT: Alternate between 20 seconds of maximum effort biking and 10 seconds of rest, repeating for multiple rounds. The length of the maximum effort period, rest intervals, and number of rounds can be adjusted based on your fitness level.
My personal favorite: 5 minutes for max calories on a Rogue Assault Bike.
If you have access to a Rogue Assault Bike, it’s my go-to piece of equipment for improving overall fitness. Many workouts on the assault bike are measured by calories, and once you get going, it feels like the calorie counter never moves and time slows down. The 5-minute challenge on the Rogue Assault Bike may seem like an eternity, but it will undoubtedly enhance your fitness. Just like with the rower, I strive to achieve more calories every time I take on this 5-minute challenge.
3. Swim
Swimming is a fantastic low-impact cardio workout that engages your entire body. Here are a few swimming options to consider:
- Recovery: Choose a longer distance and swim at a slower pace, around 50% of your maximum effort.
- Short sprints: Perform short bursts of maximum effort, such as swimming 25 meters at your maximum speed, followed by a rest period. The number of meters and length of rest depend on your fitness level.
- Long distance: Select a challenging distance and aim to finish as fast as you can, adjusting your pace or taking rest as needed.
- HIIT: Alternate between 20 seconds of maximum effort swimming and 10 seconds of rest, repeating for multiple rounds. The length of the maximum effort period, rest intervals, and number of rounds can be adjusted based on your fitness level.
My personal favorite: 1 mile swim for time.
Similar to rowing and biking, I enjoy challenging myself with longer distance or timed swims. While I excel at short sprints with rest, the 1 mile swim truly tests my breathing, endurance, and overall fitness.
By incorporating these low-impact cardio workouts into your routine, you can give your body the rest it needs from high-impact movements while still improving your cardiovascular fitness and overall health. These workouts offer a great alternative to the hard court and can help prevent overuse injuries and soreness.
Frequently Asked Questions
Q: Are low-impact cardio workouts effective for improving cardiovascular fitness?
Absolutely! Low-impact cardio workouts, such as rowing, biking, and swimming, can effectively improve your cardiovascular fitness without putting excessive strain on your joints. These workouts provide a great alternative to high-impact exercises while still offering cardiovascular benefits.
Q: Can low-impact cardio workouts help with weight loss?
Yes, low-impact cardio workouts can contribute to weight loss. While they may not burn as many calories as high-impact exercises like running or jumping, they still provide a significant calorie burn and can be incorporated into a well-rounded weight loss program.
Q: Are low-impact cardio workouts suitable for beginners?
Absolutely! Low-impact cardio workouts are generally safe and suitable for beginners. However, it’s essential to start at a comfortable intensity and gradually increase the duration and intensity of your workouts as your fitness level improves.
Q: Can low-impact cardio workouts be beneficial for individuals with joint pain or injuries?
Yes, low-impact cardio workouts can be beneficial for individuals with joint pain or injuries. The low-impact nature of these exercises puts less stress on the joints while still providing cardiovascular benefits. However, it’s always recommended to consult with a healthcare professional before starting any new exercise program, especially if you have existing joint pain or injuries.
Q: How often should I incorporate low-impact cardio workouts into my routine?
The frequency of your low-impact cardio workouts will depend on your fitness goals and overall exercise routine. It’s generally recommended to aim for at least 150 minutes of moderate-intensity cardio exercise per week. You can spread this out over several days, incorporating low-impact workouts on specific days to give your body a break from high-impact movements.
