A Cardio Workout With No Movement
After you read the question below, I’ll quickly tell you how to
solve this problem, and then I’ll show you a video I filmed last
night of me demonstrating the solution.
You’ll even get to watch me collapse on the floor at the end.
***QUESTION***
Hi Chad,
I have a real doozy for you. Generally, I’m extremely active,
in life and in workout. I take power yoga 2-3x/week, do
some form of cardio 2-3x/week, run around like the energizer
bunny and eat better than most people. I really don’t ever
have to worry about my weight or physique. I’m petite and I
have incredible muscle memory. I’d like to think that I am
blessed with lucky genes, but most of my immediate family is
overweight and very unhealthy. I must assume that I have a
high metabolism because of my active lifestyle and my healthy
diet.
However, about 6 months ago, I damaged the cartilage in both
of my knee caps. I didn’t know the extent of the damage until
recent MRIs were taken. I’ve tried physical therapy, rest,
acupuncture, and massage. While it all works to a certain
degree, nothing can repair the damage and the pain is
unbearable and unpredictable. I have suspended all physical
activity for the past 6 months, including walking on the
treadmill, walking on the beach (oh yeah, I made that mistake
and paid severely,) even running around during the work week.
I tried the elliptical machine and it was hell. I do not care for
swimming at all and am dreading the bike. Anything weight-
bearing, i.e. walking, running, etc. creates a, well…a KNEE-
JERK reaction, as though a knife is suddenly stuck into my
cap.
I still take the occasional yoga class, but with conscious care.
I try to stay off the knees entirely, often skipping those
positions. To make matters worse, other parts of my body
are trying to compensate for the pain and they are now falling
apart too. My left soaz (sp?) muscle and shoulder joint are
practically worthless. Even my Achilles heel is affected. I
have an appointment with one of the best knee doctors in LA,
but it’s taken me months to get in to see him. I am praying I
won’t need any kind of surgery, and that he doesn’t just opt for
cortisone shots. However, cartilage damage is somewhat
hopeless, until we have access to stem cell research. That
could be 3-4 years.
So here’s my question: Other than swimming, what kind of
cardio exercise can I do that does not incorporate the knees?
My body is falling apart, inside and out. I am suddenly not the
lean, mean fighting machine I have been for most of my life.
More importantly, one by one, I’m losing my agility and
strength in other parts of my body. I’m also tired and sick all
the time, probably because my body is not getting rid of toxins
at the same rate as when I’m exercising regularly. Is there
some kind of machine I can strap into at the thighs, and start
running my little heart out without the involvement of my
knees? I’m not sure how much longer I can take this. I finally
know what it feels like to get old.
Thanks. Any suggestions are welcome.
Best,
Kathy
>>>MY COMMENTS
Hi Kathy,
You’re on the right track with looking for a way to strap in
with your thighs and not involve your knees.
What you might not realize is that you don’t need to move
your legs at all to get your heart “running” all out.
Sound strange? Bear with me…
After I explain quickly, I’ll show you what I mean on a video,
and I think you’ll be impressed.
Back when I ran track, I thought it was obvious that the faster
I ran, the faster my heart would beat.
What wasn’t obvious to me until years later, after studying
exercise, was that this cardiovascular effect actually has
nothing to do with the movement of my legs.
Instead, the cardiovascular effect is a result of how much my
muscles are working, regardless of how much movement
happens.
The movement part does not matter.
Even with no movement at all, you can get a top-notch,
extreme cardio workout.
The great news is that with zero movement, you can
accomplish this cardiovascular workout with zero impact
forces on your joints.
Plus, at the SAME TIME, you can be doing all the right
things to make your muscles as strong as they can be.
If you want to jump straight to my video demonstration, it is
here: http://www.youtube.com/watch?v=zlVdo-cBtNI
The leg exercise positions I demonstrate on the video are
examples. While these would generally work in your type of
situation, they may or may not be the ideal positions for your
specific knee and situation.
The basic principle is to position your body so that you can
exert sustained effort with a given muscle without bothering
the joint in question.
Here is What You See on the Video:
First, I do an isometric pullover exercise, which works the
lats and back.
The computer you see attached to this exercise gives
instant feedback and has helped many of our clients learn how
to perform zero-movement cardio/strength workouts much
better.
(I have to brag a little, because we are the only gym in the
United States that currently has this. Hopefully others will
catch on, because it is an amazing learning device.)
Then you see me work my chest, followed by working my
legs in three different ways. At least one or two of these might
work for your situation, if not all three.
Then you see my collapse on the floor.
I don’t show you the following 20 or 30 minutes while I stay
out of breath with my heart rate elevated, but I can tell you
that I was thoroughly exhausted with this cardiovascular
workout that required no movement at all.
I hope you enjoyed watching the video. And please leave
comments on the YouTube page…I want to hear what you
think.
Again, here is the link:
http://www.youtube.com/watch?v=zlVdo-cBtNI
If you have a success story to share, or, if you’ve been
unsuccessful at a fitness routine and want some advice, reply
to this email and tell me your story. If I think that there’s value
for others, I’ll include your email (with just your first name)
and my reply in an upcoming newsletter.
Also, if you like the ideas you see here and would like to
work one-on-one with an expert trainer to learn how to get
the most out of the time you spend working out, we are
accepting applications for a few openings. Go to
www.myogenics.com and apply to be considered right now.
Also check out out testimonials at the bottom of that page.
And see our new FAQ here:
http://www.myogenics.com/west-hollywood-personal-trainer-questions/
I’ll talk to you again soon.
To health and life,
Chad
Chad Morris
Myogenics Fitness
8159 Santa Monica Blvd., #202,
West Hollywood, CA 90046
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Disclaimer: All material provided herein is provided
for educational purposes only. Consult your own
physician regarding the applicability of any opinions
or recommendations with respect to your symptoms
or medical condition. Copyright 2008 Myogenics Fitness.
All rights reserved. Reproduction in whole or in part
without permission is prohibited without express
written permission. www.myogenics.com
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