Alternative Exercises to Running

Running is a popular form of cardiovascular exercise that many people enjoy. However, there are other types of cardiovascular exercise that can give you the same benefits, without the added stress to your joints. According to Military.com, runners are three times more likely to become injured than those who cross-train with other exercise options.

  1. The Bicycle

    • Bicycling is an alternative to running that takes some of the stress off of your joints. Biking outdoors is appealing to some, while others would rather climb onto a stationary bicycle in the gym or at home. Working on the stationary bicycle, exercisers can begin on a moderate level and increase the intensity by two levels each minute, until you cannot continue. Repeat this process in reverse, starting at a high level of intensity and work your way down. Perform this routine for 20 to 30 minutes, if possible.

    Swimming

    • Swimming is a good cardiovascular exercise that is an ideal alternative to your typical running routine. Swimming is ideal for those who are overweight, have arthritis or are recovering from an injury. Burning calories is another added benefit of swimming. According to ABC Of Fitness.com, when done correctly, swimming burns more calories than many other types of cardiovascular exercise such as walking or biking because it works the entire body simultaneously. Perform a swimming workout by swimming laps with proper technique and form. Timing laps will help exercisers beat their time each swimming session. Swimming 3 to 5 times each week will improve cardiovascular fitness and strengthen your muscles.

    Hiking

    • Hiking is an outdoor activity that people of all fitness levels can enjoy. Hikers can attempt difficult climbs or hike on a flatter surface. Maintaining a steady pace when hiking will ensure you are burning fat and calories throughout the entire hike. Carrying a backpack with food and water also burns more calories. Hiking is a weight-bearing exercise that improves bone density and wards off osteoporosis. You will also gain strength in the muscles of the buttocks, thighs and calves. Incorporating hiking into a fitness routine can reduce stress, provide an excellent aerobic workout and improve heart function. Start off hiking on a flat surface and gradually work up to steeper climbs for maximum benefits.