Whether you have a medical reason or you have just grown bored with your jogging routine, you may be looking for a replacement exercise. Instead of choosing one type of cardiovascular exercise, try a cross-training routine. Cross training involves using multiple exercise machines to keep your workout fun while targeting different muscles in the body.
Walking
If you are looking to reduce your intensity level, consider walking instead of jogging. A brisk walk can effectively burn calories while reaping cardiovascular benefits. Walking at a pace of 3.5 mph for an hour when you weigh 200 lbs. burns approximately 346 calories. Walking puts less impact on your joints and does not require any special equipment.
Elliptical Machine
An elliptical machine is an ideal choice for former joggers who are looking to put less stress on the joints. Since it is low impact, individuals who have sustained a knee or leg injury may be able to use an elliptical machine in place of jogging on a treadmill. An added bonus of an elliptical machine is that you'll get an upper body workout as well by holding on to the attached ski poles and pumping your arms.
Cycling
If you have arthritis or lower back pain, cycling may be a better option for you over jogging. Recumbent bicycles with a bucket seat give you extra back support. According to the Cleveland Clinic, if you are 50 lbs. overweight, cycling is preferred to walking or jogging. Cardiovascular benefits are still experienced without the stress on your back, hips, ankles and knees.
Considerations
You can find several forms of exercise with a similar amount of calorie burning ability as jogging. According to the Mayo Clinic, if you weigh 200 lbs. and jog at a pace of 5 mph, you burn about 728 calories per hour. Cardiovascular activities that burn the same or more than an hour-long session of jogging include tennis, running at 8 mph, jumping rope, touch football, rollerblading and basketball.
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