First let me thank you for the help I have received from you dvd's. I am a 52 year old ex-football player, boxer, and track athlete. Given the fact that I have been training since 1965 I thought that I had a pretty good idea of training, but your dvd's have convinced me otherwise. They have been a big help.I currently follow an aggressive routine that is 1 1/2 hours 3 times a week. It consists of equal segments of stretch/core, strength, and aerobic segments. I have been using your kick, punch, and jump (I think that is the name) for my aerobic portion. I am looking for a suggestion for new dvd's for this aerobic training. I have had 6 knee surgeries,two very bad sholders, and damage to my spine from contact sports.I make adjustments in your program to accomidate my problem areas. I will not run or jump again in this lifetime, and have to be careful with some of the floor chopping moves because of mobility in my sholder joints.Despite this I maintain a 70-80% of maximum heart rate for 15-20 minutes.As a point of encouragement to anyone who might read this in similar circumstances I have postponed surgery in several areas for a decade and my sholder surgeon admits that in that time there are far less envasive procedures.Drugs are not the answer to all of lifes problems! My question is given these limitations what dvd's would you suggest? Obviously, I cannot do any weight bearing exercises for my legs so things like step workouts are out of the question, as well as anything that involves jumping movements or twisting movements. However, I like to have something that will keep my heart rate in the target zone. Any suggestions would be helpful.
help
- Thread starter bob
- Start date
kristieschultz
Cathlete
Hi Bob,
I am not cathe. Hopefully she will have some good ideas for you. I would like to give you some suggestions but since this is the ask cathe forum I will leave that to her. If you're still looking for ideas my email is [email protected].
Good luck!
I am not cathe. Hopefully she will have some good ideas for you. I would like to give you some suggestions but since this is the ask cathe forum I will leave that to her. If you're still looking for ideas my email is [email protected].
Good luck!
Cathe Friedrich
Administrator
Hi Bob! How nice to have you join us. Wow, you certainly have lived a very active life. I'm so happy that I am able to continue to contribute to your active lifestyle.
As far as suggesting another DVD that do not involve jumping or step workouts, that is a toughie. As you can see most of my workouts are practically all factored around using a step. But as far as more kickbox workouts, perhaps you want to checkout video clips for Cardio Kicks (click here and scroll to bottom)http://www.shopcathe.com/product_p/290.htm
This workout is a combo of hi/lo impact with kickboxing. I'm hoping you are able to find ways to modify some of the impact in this workout.
Let me know if that works for you. Sorry that I don't have more in my collection to suit your needs. You sound like a fun workout partner
As far as suggesting another DVD that do not involve jumping or step workouts, that is a toughie. As you can see most of my workouts are practically all factored around using a step. But as far as more kickbox workouts, perhaps you want to checkout video clips for Cardio Kicks (click here and scroll to bottom)http://www.shopcathe.com/product_p/290.htm
This workout is a combo of hi/lo impact with kickboxing. I'm hoping you are able to find ways to modify some of the impact in this workout.
Let me know if that works for you. Sorry that I don't have more in my collection to suit your needs. You sound like a fun workout partner
kisuzu
Cathlete
Hi Bob,
I just had to say hi & welcome you to the forum.I know this is the ask cathe section but I was excited to read a post from another male Catheite.I love all of Cathe's workouts.I realize you are asking about cardio workouts which has been answered but you should give Stetch Max & Core Max a try - a must have for your collection.
Take care
Chris
I just had to say hi & welcome you to the forum.I know this is the ask cathe section but I was excited to read a post from another male Catheite.I love all of Cathe's workouts.I realize you are asking about cardio workouts which has been answered but you should give Stetch Max & Core Max a try - a must have for your collection.
Take care
Chris
Aquajock
Cathlete
Hi, Bob! Welcome to the Cathe Gang!
Obviously I'm not Cathe, but I thought I'd reprint below a post to Cathe after one of her recent updates on her injury recovery; this post (a long one) describes aqua training that one can do either as a recovery protocol or as an ongoing cross-training protocol (sometimes both).
I'm a water group fitness instructor, and I've taught aqua for a little over nine years now. The post below describes exercise techniques, for cardiovascular AND muscular endurance work, that you can do with an Aqua Jogger or other like float-belt device in the deep end of any pool. Water training is great, and in the deep end you CAN get in a good cardio workout with zero impact.
HTH - please let me know if you have any questions.
A-Jock
WATER JOGGING WORKOUT FORM POINTERS:
In traditional water jogging and in vertical-body drills, make sure you maintain a straight and strong trunk. Avoid hinging forward from the hips or
curving forward from the spine; also avoid hyperextending (overarching) from the low spine. Maintain a total body position about three degrees
forward from vertical.
In traditional water jogging arm motions, make sure that you do not cross the arms in front of the body and pull the elbows out to the sides; instead
make the arm motions true shoulder flexion and extension forward and back. This recruits the anterior and posterior deltoids more effectively.
In traditional water jogging arm motions as well as “double-uppercuts”, keep your hands fisted, your wrists firm and your arms in a strict 90-degree
flexion at the elbow. Also make sure to complete equal range of motion forward and back. The firmer you keep the arms the more effective the work.
To increase the workload for long-lever arm work, flatten the hands in the direction of the motion and keep the elbow and wrist joints firm.
To increase the workload for long-lever leg work, point the toes and keep the knee and ankle joints firm, using the muscles rather than locking out
the joints. (Conversely, to reduce the workload for long-lever leg work, flex the ankle, but remember to keep that position firm.)
To increase resistance for the upper body, wear resistance mitts for the hands (Speedo brand resistance mitts offer the heaviest resistance due to
increased surface area AND cloth drag resistance.) You can also wear an old, long-sleeved tee-shirt to significantly increase cloth drag resistance.
To increase resistance for the lower body, wear a pair of old athletic shoes that you no longer need for your leg work. (Note that you do NOT want to
wear these for flutter-kick drills.) You can also wear a pair of old, outsized panty-hose-style nylons or tights to significantly increase cloth drag
resistance (make sure to wear a pair at least two sizes larger than you might for regular street wear, so that circulation to the lower body isn’t
constricted).
If you wish to do your water jogging workout routine to music, select music that is between 135 and 145 bpm to start, gauge how effective your
movements are from there, and then change the music selection and bpms as desired.
For prone (face-down) flutter- and frog-kick drills, make sure the entire body from head to foot, is at the waterline; there should be no sagging at
the low back. Also make sure your neck is neutral and not hiking up; keep your chin somewhat tucked.
For seated flutter-kick drills, make sure your hips are directly underneath your shoulders; they should not be drifting forward or hiking back. (This
takes a surprising amount of core work to do!)
USE YOUR IMAGINATION WHEN DESIGNING YOUR
WATER JOGGING WORKOUTS!
WATER JOGGING WORKOUT RESOURCES:
Aqua Jogger
www.aquajogger.com
The original Aqua Jogger belt; videos; accessories
Adolph Kiefer and Associates
www.kiefer.com
“Aqua-Sizer” belt; numerous other products for general aquatic fitness
Hydrofit Aquatic Fitness Gear
www.hydrofit.com
“Wave Belt” belt; numerous other products for general aquatic fitness
Speedo USA
www.speedousa.com
“Aquatic Fitness Belt”; resistance gloves; apparel
Fitness Wholesale
www.fwonline.com
“Aqua Sun Swim Belt” and “Aqua Joggers”; wide variety of products including books / videos, accessories, heart-rate charts and music
The Aquatic Exercise Association
www.aeawave.com
Provides training and certification for aquatic instructors; also has a store of aquatic fitness products and literature.
SAMPLE WATER JOGGING WORKOUT ROUTINE:
COMPLETE CYCLES OF:
Traditional runs 12-count with standard running arms
Traditional runs 12-count with double-uppercuts:
palms in, palms up, palms out; 12 count
(Note: 4 complete runs per count, i.e. 1-2-3-4, 2-2-3-4,
3-2-3-4, 4-2-3-4)
THEN:
Runs + short-lever fisted FAST arm abductions / adductions at waterline
(pec / rear-delt flyes) 12 count
Skis + long-lever palmed arm abductions / adductions at waterline
(pec / rear-delt flyes) 24-count
Runs + flat-hand push-pulls at waterline 12 count
Power skis (long-lever legs toes pointed, long-lever arms hands flat)
24-count
Runs + short-lever fisted lateral delt raises 12 count
JACKS + long-lever flat-hand lateral delt raises
(note: raise arms as you abduct legs; abduct arms as you adduct legs)
24-count
Runs + biceps curls 12 count
Skis + long-lever shoulder flexion / extension flat hands with palms facing
back (24 count)
Runs + LONG-lever fisted FAST arm abductions / adductions at waterline
(pec / rear-delt flyes)
12 count
Skis + long-lever flat-hand abductions / adductions at waterline
(pec / rear delt flyes)
24-count
Runs + flat-hand push-pulls OR breast strokes at waterline 12 count
Power Skis (long-lever legs toes pointed, long-lever arms hands flat)
24-count
Runs with legs abducted + flat-hand upright rows 12 count
JACKS + long-lever flat-hand lateral delt raises
(note: raise arms as you abduct legs; abduct arms as you adduct legs)
24-count
Runs + flat-hand triceps extensions 12-count
Skis + long-lever shoulder flexion / extension palms UP 24-count
Traveling vertical breast strokes for 12; body vertical and static
Traveling vertical “digs back” for 12; body vertical and static
Traveling vertical “reverse breast strokes” for 12; body vertical and static
Anchored flutter / frog kick drills at wall (3 cycles of 12 each)
(Each cycle of this runs about 20 minutes)
SAMPLE WATER JOGGING WORKOUT ROUTINE (cont.):
ADDITIONAL DRILLS:
Anchored dolphin kicks at wall
Seated flutter kick drills (anchored with back to wall; or traveling backward)
Vertical flutter kick drills arms extended overhead (legs; core stabilization)
Vertical hamstring curls arms extended overhead (hams; core stabilization)
Non-traveling skis and jacks arms extended overhead (core stabilization)
Non-traveling runs arms extended overhead (core stabilization)
Runs plus fisted arm rolls (“speed-bag drills”) with the forearms and fists either breaking the surface of the water or directly underneath the
waterline
Runs plus long-arm claps at waterline, short-lever claps with elbows anchored at sides of trunk, and short-lever forearm abduction / adduction with
elbows anchored at sides of trunk (good rotator cuff work)
Obviously I'm not Cathe, but I thought I'd reprint below a post to Cathe after one of her recent updates on her injury recovery; this post (a long one) describes aqua training that one can do either as a recovery protocol or as an ongoing cross-training protocol (sometimes both).
I'm a water group fitness instructor, and I've taught aqua for a little over nine years now. The post below describes exercise techniques, for cardiovascular AND muscular endurance work, that you can do with an Aqua Jogger or other like float-belt device in the deep end of any pool. Water training is great, and in the deep end you CAN get in a good cardio workout with zero impact.
HTH - please let me know if you have any questions.
A-Jock
WATER JOGGING WORKOUT FORM POINTERS:
In traditional water jogging and in vertical-body drills, make sure you maintain a straight and strong trunk. Avoid hinging forward from the hips or
curving forward from the spine; also avoid hyperextending (overarching) from the low spine. Maintain a total body position about three degrees
forward from vertical.
In traditional water jogging arm motions, make sure that you do not cross the arms in front of the body and pull the elbows out to the sides; instead
make the arm motions true shoulder flexion and extension forward and back. This recruits the anterior and posterior deltoids more effectively.
In traditional water jogging arm motions as well as “double-uppercuts”, keep your hands fisted, your wrists firm and your arms in a strict 90-degree
flexion at the elbow. Also make sure to complete equal range of motion forward and back. The firmer you keep the arms the more effective the work.
To increase the workload for long-lever arm work, flatten the hands in the direction of the motion and keep the elbow and wrist joints firm.
To increase the workload for long-lever leg work, point the toes and keep the knee and ankle joints firm, using the muscles rather than locking out
the joints. (Conversely, to reduce the workload for long-lever leg work, flex the ankle, but remember to keep that position firm.)
To increase resistance for the upper body, wear resistance mitts for the hands (Speedo brand resistance mitts offer the heaviest resistance due to
increased surface area AND cloth drag resistance.) You can also wear an old, long-sleeved tee-shirt to significantly increase cloth drag resistance.
To increase resistance for the lower body, wear a pair of old athletic shoes that you no longer need for your leg work. (Note that you do NOT want to
wear these for flutter-kick drills.) You can also wear a pair of old, outsized panty-hose-style nylons or tights to significantly increase cloth drag
resistance (make sure to wear a pair at least two sizes larger than you might for regular street wear, so that circulation to the lower body isn’t
constricted).
If you wish to do your water jogging workout routine to music, select music that is between 135 and 145 bpm to start, gauge how effective your
movements are from there, and then change the music selection and bpms as desired.
For prone (face-down) flutter- and frog-kick drills, make sure the entire body from head to foot, is at the waterline; there should be no sagging at
the low back. Also make sure your neck is neutral and not hiking up; keep your chin somewhat tucked.
For seated flutter-kick drills, make sure your hips are directly underneath your shoulders; they should not be drifting forward or hiking back. (This
takes a surprising amount of core work to do!)
USE YOUR IMAGINATION WHEN DESIGNING YOUR
WATER JOGGING WORKOUTS!
WATER JOGGING WORKOUT RESOURCES:
Aqua Jogger
www.aquajogger.com
The original Aqua Jogger belt; videos; accessories
Adolph Kiefer and Associates
www.kiefer.com
“Aqua-Sizer” belt; numerous other products for general aquatic fitness
Hydrofit Aquatic Fitness Gear
www.hydrofit.com
“Wave Belt” belt; numerous other products for general aquatic fitness
Speedo USA
www.speedousa.com
“Aquatic Fitness Belt”; resistance gloves; apparel
Fitness Wholesale
www.fwonline.com
“Aqua Sun Swim Belt” and “Aqua Joggers”; wide variety of products including books / videos, accessories, heart-rate charts and music
The Aquatic Exercise Association
www.aeawave.com
Provides training and certification for aquatic instructors; also has a store of aquatic fitness products and literature.
SAMPLE WATER JOGGING WORKOUT ROUTINE:
COMPLETE CYCLES OF:
Traditional runs 12-count with standard running arms
Traditional runs 12-count with double-uppercuts:
palms in, palms up, palms out; 12 count
(Note: 4 complete runs per count, i.e. 1-2-3-4, 2-2-3-4,
3-2-3-4, 4-2-3-4)
THEN:
Runs + short-lever fisted FAST arm abductions / adductions at waterline
(pec / rear-delt flyes) 12 count
Skis + long-lever palmed arm abductions / adductions at waterline
(pec / rear-delt flyes) 24-count
Runs + flat-hand push-pulls at waterline 12 count
Power skis (long-lever legs toes pointed, long-lever arms hands flat)
24-count
Runs + short-lever fisted lateral delt raises 12 count
JACKS + long-lever flat-hand lateral delt raises
(note: raise arms as you abduct legs; abduct arms as you adduct legs)
24-count
Runs + biceps curls 12 count
Skis + long-lever shoulder flexion / extension flat hands with palms facing
back (24 count)
Runs + LONG-lever fisted FAST arm abductions / adductions at waterline
(pec / rear-delt flyes)
12 count
Skis + long-lever flat-hand abductions / adductions at waterline
(pec / rear delt flyes)
24-count
Runs + flat-hand push-pulls OR breast strokes at waterline 12 count
Power Skis (long-lever legs toes pointed, long-lever arms hands flat)
24-count
Runs with legs abducted + flat-hand upright rows 12 count
JACKS + long-lever flat-hand lateral delt raises
(note: raise arms as you abduct legs; abduct arms as you adduct legs)
24-count
Runs + flat-hand triceps extensions 12-count
Skis + long-lever shoulder flexion / extension palms UP 24-count
Traveling vertical breast strokes for 12; body vertical and static
Traveling vertical “digs back” for 12; body vertical and static
Traveling vertical “reverse breast strokes” for 12; body vertical and static
Anchored flutter / frog kick drills at wall (3 cycles of 12 each)
(Each cycle of this runs about 20 minutes)
SAMPLE WATER JOGGING WORKOUT ROUTINE (cont.):
ADDITIONAL DRILLS:
Anchored dolphin kicks at wall
Seated flutter kick drills (anchored with back to wall; or traveling backward)
Vertical flutter kick drills arms extended overhead (legs; core stabilization)
Vertical hamstring curls arms extended overhead (hams; core stabilization)
Non-traveling skis and jacks arms extended overhead (core stabilization)
Non-traveling runs arms extended overhead (core stabilization)
Runs plus fisted arm rolls (“speed-bag drills”) with the forearms and fists either breaking the surface of the water or directly underneath the
waterline
Runs plus long-arm claps at waterline, short-lever claps with elbows anchored at sides of trunk, and short-lever forearm abduction / adduction with
elbows anchored at sides of trunk (good rotator cuff work)
Cathe, Thanks a lot for the reply.I will check it out and in the meantime keep "keeping on".I appreciate taking the time to reply personally, I am sure you are busy. Sorry to hear about the injury. As an old man, to a young lady, I think that these ouchies are the most difficult thing to deal with in respect to age. When you are young and you hurt yourself you can usually identify "what you did." As you get older the broken parts sometimes just don't work for no apparent reason.That, and the part of our minds that have been trained to think "just one more set" are the most difficult things to overcome with age.Sometimes, you just have to turn off the old tapes and remember that less is sometimes better.I am sure you will do well. Thanks again.
Dear Aguajock, Thanks very much. Man you guys are great, I should have joined this years ago!! I printed out the instructions and will try them for sure.I have been doing some of this in the pond on our property when the weather is right here in Ohio. It is one of the most enjoyable workouts that I do.I am half Sicilan and half Sioux Indian by blood (my wife of 28 years says I should be doing 10-20 in jail somewhere!) But the native part of my blood finds a great peace in swimming as the sun comes up and watching the morning light reflect on water as well as all of my realitives wake up.I already have the belt but I find it a little difficult to get my heart rate up doing the aerobic workouts. I know that the expectation should be lower because of the coolness of the water.I do a lot of sholder work in the water. My right sholder was seperated 14 times playing football in college and my left is mangled from a car accident so I don't do any active sholder lifting anymore with the exception of a little deltoid work in the bench and rows.Many years ago I read that the heavyweight champ Rocky Marciano (SP?) had polio when he was a child. His father made paddles for him and he used to flail his arms aginst the resistance of the water in the East River.I am probably older than all of you so I hope to return your kindness the the area that I know (getting old and broke). Thanks again.
Fitnessfreak366
Cathlete
Bob, what about Low max? That is a 72 minute step workout but very low in impact. I have knees that yell at me sometimes and this one doesn't bother me one bit. The last interval is a bit twisting, so you can just modify or don't do it at all. This one gets my in my aerobic zone fast and keeps me there. Good luck to you!
Debbie, thanks. Checked it out on the site but I don't think I could do this one.Twisting and stepping up are out for me. I have had all the lig. severed in my kneecap, the cartlidge removed on both sides, and major reconstruction using the middle head of my hamstring.I am awaiting replacement but am holding off as long as I can because they make better and longer lasting knees every year.I am avoiding going back the knee surgeon but my right knee has been bothering me this winter.Twisting, stepping, lunges, and even some of the rapid kicking motions in Cathe's tapes are a no, no for me.With only 2 of the 3 muscles remaining in my hamstring cramping tends to be a problem and I need to be real careful on hamstring pulls.I do something that you might find intersting. Since I live on a farm I like to walk in the mornings with the dog (she loves to chase birds as a workout!). But I can't walk fast enough anymore to get my heart rate up. Since I boxed and took martial arts for years I walk while shadow boxing with 2 pound weights in each hand, then do intervals at certain points doing series of kicks to elevate the heart rate even more.Works pretty good and its nice to be out in that sacred time of day when the world is coming alive. Thanks for the help, hope you can use this.