This is a question for me and my clients! How do you replace a 45-minute run (oops, sorry, all of you shouting “specificity!” right now. What do you substitute for a 45-min run?)
Climb stairs, check. Many mamas cannot do higher impact movements due to pelvic floor issues.
Do good cardio workout videos exist?
All good answers. The possibilities are endless. Imagination is the only limitation. With a little effort (or a lot of effort if you want to be extra focused), you should be able to come up with multiple program ideas. Tailoring the ideas to the client is the key. For example>
Place stickers on a wall in an arc and have the client quickly but carefully touch each one with each hand and each foot (lower stickers for feet obviously, I hope). The client could do all right hand touches, then left hand touches, then right foot, then left foot. The client could start in a ready crouch position and return to that position after every touch. The client could also touch and return to start for every sticker with both hands and both feet. Etc. etc. etc. The client could face the wall, stand left side to the wall, right side to the wall, etc. The distance from the wall and the speed of the movements would adjust intensity. Other ways to add intensity could be progressed with time.
All right, thank you everyone. Mamas in my circle are motivated once again!!
Special thanks to the few of you who answered with a solely cardiovascular exercise suggestion (dance!), and bonus points to you who provided specific web pages and workout dvds!
Thanks to all the rest of you who so helpfully explained the cardiovascular effect of getting my heart rate up through resistance training, kettlebells, circuit training, and “cardio strength training.” We really appreciate the time and thought that went into your answers.
Keep ’em coming!
Christine Dwyer read my mind. I would also suggest Turbo Jam. It’s a little less intense than Turbo Fire, but still a great workout. It is what I used when I seriously started exercising but couldn’t get outside to run. It was from there that I got inspired to learn and teach Turbo Kick. I have Turbo Fire as well and it is also a great program. Whichever you choose, be sure there is always a modification available. Both Turbo DVDs have someone modifying the exercises all the time.
Any form of Cardio Strength Training..you can use pretty much any implement you want, it is really just a matter of program design and creativity.
Check out Coach Dos Remedios’ Book “Cardio Strength Training”
Its a really good book and compliments his Power Training Book quite well.