I Don’t Have to Like It
I am not, nor have I ever been a fan of cardio exercising. As a health care provider, I understand the value and importance of incorporating cardio into a workout routine. This doesn’t mean I have to like it!
With the new “normal” we are all living, we have had to adapt our entire life around sheltering at home and social distancing. Being an avid gym rat, my life revolved around going to my favorite gym every morning and throw some weights around. Yeah, Yeah, Yeah, I did a small amount of cardio as well.
I have done more cardio exercising over the past 3 weeks then I have over the past 5 years combined. We have all had to find different ways of working out at home, which includes taking walks, jogging outside, weightlifting using different household items (the dog, the cat, the kids). I have even found myself doing more arm curls with my favorite beverage in a 12 oz. can.Barry Kentopp, PA-C
There are several cardio exercises that can be done in the home using your own body weight. With this in mind, here are a couple of examples:
You can work out the chest and shoulders by doing pushups. You can hit them from different angles by putting your feet up on some steps. This simulates going from a flat bench to an incline bench. Each set you can go up a step.
The goal to reach wound be to have your hands on the bottom step and your feet several steps up, so that you are at the same incline as the staircase. Be cautious, this puts a lot stress on the shoulders and wrists. If you have pre-existing problems in these areas, I recommend you get medical clearance before attempting this.
You can get a good leg work out on the stairs as well. There you can do lunges up the stairs and deep squats by lowering down to the lowest stair. Let’s not forget calf raises. Which you can do by standing on the edge of the step and lowering you heel below step level and then raising up on your toes. Use the handrail for balance if you need to.
If you do these at a rapid pace, with little rest between sets you can get your heart rate and blood pressure up. This isn’t an ideal replacement for cardio, but it can help!
Want to learn more about cardio and cross training? Click here
Here are several exercises you can try out in the comfort of your own home. Click here
Barry Kentopp, PA-C
Director of Orthopedics NOW!
I have always enjoyed Emergency Room and Urgent Care medicine and have worked them along with my Orthopedic jobs. This experience was helpful when the opportunity came up to be the Clinic Director for Orthopedics Now. It’s a combination of everything that I have done.