When you think of cardio training, you may think of jumping around in group fitness classes or going for a run. However, there are low-impact cardio training options that melt calories and burn fat. Keeping your workouts low impact helps save your ankles because they do not use repetitive pounding on the joints or ankles. Speak with your doctor before beginning any workout routine, especially if you have an injury.
Stationary Bike
The stationary bike is a low-impact aerobic option that can help build strength in your lower body and burn calories. Two types of stationary bikes can be found at most gyms: upright bikes and recumbent bikes. Recumbent bikes offer a more supported workout by having back support and allowing you to pedal with your feet pushing forward. These types of bikes provide a more comfortable workout for your joints, knees and ankles because you cannot stand on the bike to push your pedals, and the design of the bike moves the impact of your body weight away from the ankles.
Swimming
Swimming laps in the pool is another form of cardio training that increases your lean mass, while also improving your aerobic endurance. Swimming does not impact the ankles because of the way the water makes your body buoyant. The only repetitive movements in the pool are kicking and pulling the arms and legs, which do not impact the ankles. According to the Rice University Recreation and Wellness Center, water resistance in swimming is 12 times greater than air resistance, which allows you to build lean muscle and also train your aerobic system.
Rowing
Rowing machines are commonly found in many gyms. Similar to rowing a boat on the water, rowing machines help build and tone your muscles, strengthen cardiovascular function and increase stamina and endurance without adding impact on your joints or ankles. During rowing, your ankles are stable and do not have any jumping or jarring impact on them. Rowing also blasts calories; according to the Mayo Clinic, a 160-pound person can burn approximately 511 calories rowing for an hour.
Considerations
Cardio training should be performed most days of the week to improve your overall health and help you loss or maintain a healthy weight. Mixing up your activity is also crucial to your ankle health because doing the same activity over and over can lead to an overuse injury on any part of your body, including your ankles. Weight training can also help you improve your fitness without straining your ankles.
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