LOW IMPACT ENDURANCE EXERCISES 3 ALTERNATIVES TO RUNNING
When many of us think of cardiovascular workouts, the first thing that comes to mind is probably running. Running is a great way to build up endurance, but it has drawbacks as well. The high impact nature of the exercise prohibits many people from hitting the trails or hopping on the treadmill. If you’re trying to keep your cardio fitness up without injuring (or reinjuring) yourself, check out some of these alternatives. SWIMMING Getting in the pool is one of the best ways to get a cardio workout because it has almost no impact on your body. Many times, injured runners use aqua jogging in the pool to keep their form and their endurance up as their body heals. But, whether you’re doing that or swimming laps, working out in the water teaches you breath control and works your entire body like few other cardio exercises can. CYCLING While it might not offer a full body workout like swimming, cycling is an alternative cardio exercise that allows
people to still workout outside. Cycling also offers a communal experience, whether you ride with a group of cyclists on the road or join a spin class. If you want to stay committed to working out, being accountable to a group is a great way to do that. THE ELLIPTICAL Out of these low impact exercises, this one mimics running form the most. But, since your feet don’t leave the petals, your joints don’t endure the same stress as they would if you were running. If you choose to work out on an elliptical, make sure you keep the resistance low to really get your heart rate going, so you get you the cardio workout you need. At Campus Commons Physical Therapy, we promise that with the proper training and care, you will get back to the activities you love. If you have any questions about what exercises you can and can’t do on an injury, give us a call at (916) 927-1333.
TAKE A BREAK
THE BEST LEFTOVER TURKEY SANDWICH
Inspired by FoodNetwork.com
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2 slices sourdough bread 2 tbsp Dijon mustard
2 tbsp leftover gravy
1 tbsp butter, room temperature
2 slices Swiss cheese
1/3 cup shredded leftover turkey 3 tbsp leftover cranberry sauce 1/3 cup leftover dressing or stuffing
Note: Don’t worry if you don’t have all the leftovers required.
1. Coat inside of each bread slice with mustard and a slice of cheese. Place turkey and cranberry sauce on one slice and dressing and gravy on the other. 2. Combine sandwich and spread butter on both sides. 3. In a panini maker or large skillet, grill until crispy and golden brown. 4. Slice and serve.
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