Military.com Content

Shape Up With Stew Smith

SOUND OFF!

Got any sure-fire PFT tips to share? Join our discussion in the Stew Smith forum.

Bad Knee Slowing You Down? You Don't Have To Run To Be Fit

By Stew Smith
Military.com Columnist

If your knees are holding back your running routine, you are not alone. In the last week, I've received a number of e-mails from readers whose knee problems have them searching for challenging, non-running cardiovascular activities.

Wondering how you can replace running with non-impact activities like swimming and biking in your workouts -- without sacrificing the aerobic benefits? Try one of the challenging non-running workouts below.

Beyond Swimming

Hypoxic pyramids are probably the most challenging cardiovascular routines you will ever do. This workout makes ordinary swimming seem easy and will improve your endurance. By not allowing yourself to breathe as often as you would like, you are basically training like someone in higher altitudes. I find my resting heart rate drops significantly (40 to 45 bpm) when I am doing this type of training regularly.

This particular workout gets increasingly more difficult after each 100 meters of freestyle swimming. By adding two strokes to your breathing pattern every 100 meters, you will find the need to breathe more demanding. Each 100 meters, add two more strokes per breath. You will be breathing less per length until you reach the maximum of 10 strokes per breath. A stroke is each arm pull, so the count would be the following for a four-strokes-per-breath: 1,2,3,4, breathe -- or left, right, left, right arm pulls, and one breath.

Try to do five to 10 sets of 100-meter sets of two, four, six, eight, then 10 strokes per breath, totaling 500 meters. Repeat in reverse order if you need to challenge yourself more.

Please note: do not do this workout by yourself. In fact, never swim alone or without a lifeguard.

Swim PT

Swim PT is a great way to squeeze in swimming and upper-body physical training into the same workout. Simply swim the specified distances, usually 100 yards or meters; get out of the pool; and do push-ups and abdominal exercises. Repeat this sequence at least 10 times.

Here is a sample swim / PT workout:

-- 10 to 20 push-ups

-- 20 crunches

-- 100 meters of swimming

-- Repeat 5 to 10 times

Life Cycle Pyramid Workout

This routine requires you to be able to adjust the tension of your bike every minute of your workout. Use the manual mode on the Life Cycle and start peddling at 80 to 90 revolutions per minute.

This workout starts off very easy as you peddle at level 1 for one minute. For the second minute, increase to level 2, and so on until you get to level 12. Then, come down the pyramid the same way you went up, repeating each step for a minute at each level. This workout should only take 23 minutes as you go from level 1 to level 12 then back to level 1 again.

These workouts are excerpts from my 1999 book, "The Complete Guide to Navy SEAL Fitness," and from my new book, "Maximum Fitness -- The Complete Guide to Cross-Training."

Stew reminds you to consult your physician before beginning any new exercise or diet program -- especially if you have been inactive for a while or if you have any medical problems.