How can I have better endurance or work my cardio without running.?

Question

I'm going to the Coast Guard academy summer program, but Ihave a messed up ankle. I went to the doc and he told me I can't do any running or high impact excercises until I go to the academy so I wont hurt my ankle more. I don't have access to a pool or a gym. Any exercises or suggestions?

Answer 1

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Tough situation.  

Bike available?  If you have a stabilized (wrapped) ankle, you might be able to do that.  If you have a bike, check with the doc, and do this - it's your best option.

An alternative is a variation of what we used to call circuit training.

Get light to moderately heavy dumbbells (if you can't get dumbbells, get gallon plastic milk containers and fill with sand, or even water - a gallon of water weighs eight pounds and could suffice).  List all the possible exercises you can do using them while standing up and not moving your legs:  curls, reverse curls, military press, arm swings, lateral swings (side raises).  

Get in front of a TV, or start listening to some good music, because this is going to get boring.

Go from one exercise to the next.  Many reps - 50 to 100 - fairly quickly.  Do periodic heart rate checks with a goal of getting your heart rate up to 120 to 140 bpm.  Alternate, go through the entire set of exercises.  Do the "circuit" again.  And again. And again, until you hit 30 or 40 minutes.

Another alternative:  lie on your back, raise your legs, and do the bicyling motion.  This will feel a bit odd at first, getting your balance doing this.  Keep at it, and again, go for 30 to 40 minutes, or more, as quickly and as smoothly as you can.

Regards,

Phil

Answer 2

quad set push ups, dips, sit ups, deep knee bends to faliure rest 20 seconds repeat for 8 sets