Cardio exercise, also called aerobic exercise, is generally low- to moderate-exertion exercise with a duration of at least 30 to 60 minutes. Specifically, cardio exercise works the cardiovascular system. Examples of cardio exercise include swimming, biking, and long-distance running. Benefits of cardio exercise include strengthening and enlarging the heart, strengthening the respiratory system, improving blood pressure and circulatory system and weight control. A person with an injured anterior cruciate ligament, or ACL, is limited in the types of cardio exercise he can do.
ACL
The anterior cruciate ligament is one of the four ligaments in the knee and is one of the most commonly injured. According to the Mayo Clinic, an injury to the ACL most commonly occurs during sports that involve sudden changes in direction and stopping, such as tennis, basketball, soccer and volleyball. Treatment may include rehab for minor injuries and surgery and rehab for severe injuries. For people with minor ACL injuries, and people awaiting ACL surgery, the options for cardio exercise are limited.
Swimming
Swimming is a suitable exercise for a person with an ACL injury, because it is a non-impact activity. This means that no stress is placed on the knees. Choose a stroke that does not cause pain, such as a gentle freestyle or flutter kick, and swim at a moderate pace for 45 minutes. Swimming benefits the hearts and lungs, improves circulation, and promotes healing. A 150-lb. woman who swims at a moderate pace for 45 minutes burns approximately 310 calories.
Exercise Bike
A person with an injured ACL should add cycling to his or her exercise regimen. Cycling on an exercise bike improves knee strength and improves cardiovascular endurance. Moderate cycling with low to moderate resistance should be pain-free. A 150-lb. woman who cycles at a speed of 12 to 14 miles per hour burns approximately 445 calories in an hour.
Water Aerobics
During water aerobics, your body weight is supported by the water, so there is less stress applied to the injured knee. Water aerobics classes are usually between 45 and 60 minutes in duration and are led by a trained instructor. These classes burn calories and assist with range of motion and flexibility of the upper and lower body. A 150-lb woman burns approximately 200 calories in a 45-minute session of water aerobics.
Caution
If you have an ACL injury, speak to your doctor or therapist about suitable exercise. If you feel pain during the exercise, stop immediately. If you have had surgery to repair the ACL, wait the recommended time before beginning these exercises. Make sure you avoid activities that involve a lot of jumping and pivoting.
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