I haven't gone jogging in a while, so over spring break, I decided to jog around a 4.5 mile lake everyday. I did it for four days, and at the end of the fourth day, and both of my ankles got mildly sprained. I can still walk, I just limp a little and it kind of hurts to rotate my ankles. \n\nNow, it's been two days after that and I feel so lazy since I haven't been getting any cardio done. Any advice on getting a good cardio workout, though I cannot jog? \n\n(I don't think speedwalking will work out for me either..)\n\nP.S.: I do realize it's a better idea to just let it rest, but I really really want to get some calories burned or it's going to be really hard for me to get back into wanting to exercise.
206567
You don't need to know how to swim to do water aerobics. You wear a flotation belt and use a floating "noodle" as well. Your head never goes into the water. Water aerobics in deep water are zero impact and in shallow water (waist deep) are low impact.\nI do 4 hours a week of specialized water aerobics in 7 feet of water and I can't swim at all.
543208
You should stretch, so you don't get sore from running, and get good sleep.  Trust me.  I take track.  Maybe in the morning before track drink an energy drink, but a light one, because you don't want to get sick or get a cramp.  Make sure you wear deodorant!! l0l
185602
I jouned when kicked out of colege and even though I am in decent shape, I was still in trouble with the running.  Don't like to run....So start running, little distances at first but buold up to a mile at least in 10 minuts before u go.\n     Also have some exercises to build up your upper body strenght.  But mostly and importantly...RUN..RUN..RUN !!!
408593
I can tell you what not to do.\nDont run or even walk on hard surfaces -even grass can be to hard.running and walking can be the best thing for fitness/cardio even warm up but it needs to be done with no impact on your ankles/knees/hips but MOST! importantly your back.especially if your only young.get your self a running machine.not a walking machine it has to be specificley?a running machine.it also makes it a lot easier to find the time and inclination to actually do it.you can still listen to music or watch the idiot box or whatever.no excuse then.any physical excersize that hardens your muscles and keeps your muscle/body fat ratio in the right proportion for YOU is going to help.it has to be a regime not just 1 or 2 excersizes.-improve your blocking/moving/footwork techniques.
200222
That's great that you are starting to run. Yes, Runners do have very lean bodies. Running is one of the few activities that you can carry on with almost your entire life, and its great with a partner but you don't need one. \n\nFirst off make sure you stretch before AND after your walks/runs.\n\nUse a decent pair of athletic shoes. Someone above mentioned that Nike and Adidas aren't good options. I run competitively  and Adidas makes a great shoe for people who tend to roll their foot to the side (over-pronator). Nike works well if you have a narrow foot. Brooks, Asics are some of the better brands. Anyways its not so much the brand but what kind of shoe works best for your foot and running style. If you have the money its a good idea to go to a store just for running shoes and have a sales person watch how you run and help you pick out a shoe that's best for you. Its good if they can see your old shoe too - so that they know what parts you wear out first. If you don't have the money for a pricey shoe go to one of those stores and just take the name down of the shoes they recommend and try to get them cheaper off eBay or at a discount store. \n\nIt takes a while to build up to a level where you can maintain a constant pace for the length of your run. I've heard a lot of people have success with a RUN/WALK program.\n\nExample: http://www.targetshooting.ca/reframerize.cfm?redirect=http://www.targetshooting.ca/train_running.htm\n\nBasically you work on building up the distance you walk. And then ease into running. Also with a weekly plan like the one above you know when to look for results and don't get down when you can't run fast right off the bat. This will you feel less out of breath.\n\nOne of the people above said not to breathe out of your mouth. That's the oddest thing I've ever heard. You breathe in through your nose and out through your mouth. Don't worry about getting dehydrated. Just make sure you drink water constantly during the day. Keep a water bottle around. \n\nThe clomping thing will get better with time. I still struggle with it and have been running for 16 years. Try to push off from the ball of your foot  - its just after your big toe and before your arch. That will give you a less clopping style to running. \n\nIf you do twist or pull something on a run make sure to ice it when you get home. But not for any more than 20 minutes at a time. The gel packs at pharmacy's work great. \n\nBest of luck with getting fit!
462280
Be sure to eat enough after you long runs so that you are making up for all those calories that you are burning.  Also, drink lots of water and sport drink before, during, and after your run so that you stay well hydrated.  Stretch well and recover after your run.  You are likely feeling a little down the next day due to being sore and tired.  If you run that day, be sure it's an easy recovery workout only.
280443
While your ankle is recovering, try stationary biking. It is good cardio and works your legs without the risk of re-injuring your weakened joint.  Also develop a circuit of weightlifting--arms, legs and abs.  Those machines are designed to have very little, if any, impact on your ankles.  \nIt is so important to rehab your ankle though!  If you don't you may have problems with that ankle for many years down the road.  Walk on it as much as the pain and swelling will allow, and every day do all those exercises with the resistance bands (you can get them from a doctor or physical therapist).  Remember to ice for 15 minutes after each workout and I'm sure you'll be back on your two feet in no time!
259551
Hi it is nice to hear i am not alone!\nI started working out and getting back into it, and have lost 30 lb.  I have taken nutrition, and a personal trainging course to get my head straight.  \n\n1st day- 10 min cardio warm up- anything you want just try to get that heart rate up\nThen go and do a full body workout with wieghts with your main focus being on in following order\nlegs\nchest\nback\ncore\narms\n(This order ensures you are using your biggest muscles most which will burn off the most calories in the long run when they are repairing themselves)\nThis should take you about 25-30 min or so\n\nThen finish off the workout with some more cardio-something that will keep you in your target heart rate range so you are burning as many fat cal. as possible.\n\nDAY TWO\n\nDevote this day purely to cardio... try out all the differnt machines see which one you like.  I find that i like doing like three or four different machines on cardio day to mix it up, it helps the time pass faster.\n*Music is great during cardio, it helps the time pass, and it makes it fun*\n\nAfter your cardio workout it would be good to stretch for about 5-10 min while your muscles are warmed up-but don't overdo it.\n\n\nDAY THREE- same as day one\nDAY FOUR-same as day two\nBasically just keep switching off days, and then take the seventh day off.  Your body will need that rest period especially in the begging.  Maybe on that day take a nice walk, or bike ride. \n\nCALORIE WISE\nPlay with it.\nIt took me a while to find the right amount of calories for me 1200, but when i want to be really aggressive i drop it down to 800.  \n\nFruits and veggies are awsome, and low cal.  \n\nAlso whole wheat pretzels, and plain yogurt with brown sugar are really good too.\n\nAlso making sure healthy foods are always around you is key.  If you have junk around that is what you will eat, and if you have good food around then the same goes.\n\nWell i hope this helps\n If you have any more questions you can e-mail me.  Sunshine_toes@yahoo.com
260815
eat healthy. stretch REALLY good. drink a lot of water or gatorade. pace yourself, but sprint the last lap...also, keep a consisten breathing pattern: in through your nose, out through your mouth. last, do your best. Good luck!
18420
haha okok first off i admire your effort..you really went after it...so whats wrong with your legs??blood...when you worked out did you cool down..or did you sit down..when you left your workout room were you out of breath??if you didnt cool down(same exercises with lower reps and weight) you left a good amount of blood in your muscles(legs) are the biggest muscles=more pain) ..you're heart pumps oxygen rich blood your the muscles that need it ...a cool down would have help the blood get back to the heart faster..so you wont have to walk to the car feeling like you have an elephant on your back..also you could have just overwork yourself..after a workout,when you go home check your heart beat ..if i still beating fast two hours after working out ..you need it clutch down a gear..if this was recent go for a walk...you'll be less sore after work outs to!!...hope this helps..a very smart question too
160386
OK best way to go is walk for 5 mins a warm up then jog for about one min, walk for two, jog for two, walk for two, jog for three walk for one, continue until you have completed your run and then cool down by walking for another 5~remember that the cool down is just as important as the warm up.As you improve gradually increase your running/jogging time and decrease your walking time! Best of luck!=)
544354
yeah but are you getting you heart pumping. walk faster, you should do 2 miles in that 30 minutes.  cardio is a fat burner!! good luck
43390
The answer by “szup” is a good one.\n\nI also found that when I first started with the treadmill it was best for me to walk with a 3 to 5% incline at 3 to 5 on the speed until I was ready to run. You have until April so try that for a week or two then begin the running. You should progress very rapidly given your age so keep pushing yourself. In regards to your cramping, that will occur in all of us if we do not do a proper warm up. What happens without a warm up is that when you begin your workout your muscles will call for oxygen very rapidly but they are not acclimated to receive it efficiently so the say, now way pal, I will stop you right here and now. They usually win. Also, you must have the proper diet to be a good athlete I do not suggest a weight loose diet plan as that will work against your efforts.\n\nSo stretch, warm up usually on mile at an 8 to 10 minute pace. When you get ready to train hard send me an email I have some very good ideas for you to get you up to speed in time for your track team. I train often each summer non competitively but trust me I can compete with the best of them in the 800 meter on down.
158437
Perhaps try stretching before excersizing. I hurt my foot about 2 weeks ago doing the same thing, but then my coach told me to stretch for about 20 minutes, and it started going away. As for your situation, I'd let it heal, maybe instead of working on your leg muscles, try your arms instead. Let it rest and try putting ice on it and stretch out before you excersize!
324240
running is an impact sport though not as bad as boxing or contacts. Don't start off running 6-7 minutes straight. Instead only run for about 2-4 minutes, walk for a few -3 and run a little more again. Don't try to run a mile the first day out because you will hurt muscles that aren't used to running. Run a 1/4 mile, walk 1/4, run 1/4, walk 1/4. DO this for like 3 days a week for a week or two to build your resistance and muscle up. Afterwords, go to 1/2 run, 1/4 walk, 1/2 run, 1/4 walk. repeat this again for a week or 2. Don't add too much too soon becaue you'll make yourself prone to shin splints or stress fractures or ankle sprains or arch pains. Also, when you run, USE RUNNING SHOES. Not tennis shoes or basketball shoes. RUNNING SHOES. What kind depends on you but remember this, you get what you pay for with running shoes. when actually running, pace yourself and try to hit with the heal and roll the foot forward and kick off with teh toes and plant of foot. don't make your knees stiff either. Stand up straight and breath in through nose, exhale through mouth. breath in, three or four steps, breath out. Good Luck.
545097
In my experience, after an extremely strenuous workout, the answer is for upper body it takes a full day and lower body two days to heal before doing another upper or lower body routine. So, for cardio, I'm assuming you jog or do an elliptical... something that mainly involves your legs. Because your above workout is so upper body focused (with hardly any curls), I think you can safely skip a day and do cardio. If your cardio involves more upper body, thats ok too because it should only take a day to recover those muscles anyways.\n\nRegardless, over time the more frequently you work out the quicker you will be able to recover, so you might be able to do cardio the next. Stick with the one skip day for now. Good Luck!.
369604
I know you won't like this but if you try it out for a week you will be glad you did. Get up early and run for 30 minutes before work. I know it is so hard to get out of bed to run but if you make yourslef do it for 5 days in a row you will find that you have more energy all day and you will feel so great throughout the entire day like you really accomplished something. The second week will be way easier and you may even find yourself looking forward to it. During my morning run I think of everything positive in my life and my goals. I feel so impowered like I can conqure anything. That is a great way to stat your day. Eat a good dinner the night before with carbs and you won't need to eat breakfast first either. Have breakfst after your run to avoid a side ache. This is also the best way to loose weight without cutting calories. After a week you will really see the difference. In a few weeks you won't beleive how great you look and feel! Best of luck!