Alternative Exercises for Summer

With the hot weather continuing it makes it hard for runners to get their miles in. Running in the early morning is about the only time to get a run in with a temperature favorable for runners. Late evening is another possible time but it is often still warm enough to make a run uncomfortable. That leaves alternative exercise programs to try to work out and still get the benefits of fitness.

The most obvious alternative workout for runners is running on a treadmill in a gym. This is a good form of exercise for runners. My only experience with treadmills was that they got boring very quickly. I missed the outdoor scenery to look at instead of a wall. There are also stationary bicycles to ride. Good aerobic and leg workout but just as boring as the treadmill. An actual bike ride is a little better than running as the wind from going fast helps cool you off. It is still hot outside and even a bike ride has to be cut short because of the danger of heat problems.

An at home remedy is skipping rope in an air conditioned room. Skipping rope takes some practice to get good at the exercise. One problem is a rope is only a fraction of an inch thick and you only have to lift your feet a couple of inches off the ground so you don’t trip on the rope. Running usually has the person lifting their feet and knees much higher off the ground. There are some “ropes” that are a heavy rubber that works out the arms and shoulders as well as having to lift the feet higher.

The problem is the weight of the “rope” can cause problems if you miss a beat and that “rope” takes your ankles out causing you to fall. A high ceiling and floor space is required for skipping rope.

One of the best alternative forms of exercise is to take to the water. With a 72 degree river running through our city it makes a great place to swim. Swimming against the current is equivalent to running on a treadmill. One problem is finding an area that is deep enough to swim in and is free from growth of seaweed and wild rice. The second problem is on weekends the river is full of tubers floating down the river and does not leave much room to swim. If you can avoid these two problems swimming in the river is a great alternative to staying fit. Swimming as an alternative form of exercise is assuming you know how to swim. Having taught swimming for many years I have seen a large number of swimming styles. A beginner is very inefficient and the stroke is more for staying on top of the water over getting to the other side of the pool. Lifting the head up to keep it out of the water tends to make the feet go deeper in the water and will increase water resistance that makes getting ahead difficult. Swimming and running are similar in that efficient and experienced runners use less energy than beginners and the same is true for swimmers.

Experienced swimmers seem to slide through the water faster and with little effort more than a beginner that struggles to stay afloat and make any progress. If you are going to swim as an alternative means of exercise I recommend taking swimming lessons to improve your stroke and make you more efficient in the water.

One other point to make about swimming as an alternative form of exercise is the type of stroke used. The most familiar stroke is the crawl stroke with the arms coming out of the water and is one of the more strenuous strokes to use. The crawl stroke can be very efficient when done correctly but position of the head, the pull of the hands underwater, the kick with the legs, all need to work together to be an efficient stroke.

The next stroke that seems to be a favorite with swimmers is the breaststroke. The old fashioned ‘frog kick’ with the legs out wide and squeezed together is replaced with keeping the knees closer and using the lower leg as a means of propulsion. Timing of kick, stroke, breathe, is a rhythm that needs to be learned to be efficient. This stroke is not as strenuous as the crawl for the average swimmer and less strain on the shoulders. The third stroke that seems to be used frequently is the side stroke.

This is a good stroke for people who like to keep their head out of the water. A scissors kick is easy to learn and combined with the arm movement is a good stroke to use. Trying alternative forms of exercise in hot weather is also a good reason to put variety in your workout. Stay cool and have a safe workout.