Need to burn fat with hurt ankle

[rippedup]

I hurt my ankle running the other day and im pissed, i cant do my cardio like i need to, any suggestions on cardio that I can do with a weak ankle so that I dont break my routine?

[Shibby]

Stationary bike

[PWoody]

Try water training. It can give you a surprisingly good workout and get your heart rate going. I don't know how efficient it is for burning fat, but I would say it's worth a shot. And your ankle shouldn't be bothered at all.

[Big Eagle]

Originally Posted by PWoody

Try water training. It can give you a surprisingly good workout and get your heart rate going. I don't know how efficient it is for burning fat, but I would say it's worth a shot. And your ankle shouldn't be bothered at all.

also if their is a local YMCA you should try swimming great for cardio and it will help heal your ankle and strengthen it even more...

[bonebreaker]

Originally Posted by Big Eagle

also if their is a local YMCA you should try swimming great for cardio and it will help heal your ankle and strengthen it even more...

Double ditto!! If you don't swim much, or not at all, you can't believe how you will suck air doing very little. A wonderful change for cardio workout. BB

[SonofBone]

If you need to stay off your feet altogether or if kicking bothers your ankle in a pool, try an ergometer. It'll be a shock to the system and your arms and shoulders will get spent.

Another option would be good ole' weights. Opposite of your heavy day, you can do a tension workout also great for glycogen depletion that is 60 - 80 minutes long doing sets for 45 secs - 1 minute and taking no longer than 1 minute rest between sets. Split your body parts over two days and do approx. 15 sets for major body parts and 8 - 10 sets for minor bodyparts. You'll have the pump from hell, you'll sweat, & your muscles will be screaming for mercy.

I'll try to past an example below out of Excel...

Day 1
Chest 26 minutes
Back 30 minutes
Delts 24 minutes
80 minutes

BodyPart Exercise Sets Reps Min Including Rest
Chest Flat Bench Press 5 12 - 20 10
Incline Press 5 12 - 20 10
Flyes 3 12 - 20 6

Back Seated Rows 5 12 - 20 10
Lat Pull Downs 5 12 - 20 10
One Arm Pulls 3 12 - 20 6
Shrugs 2 12 - 20 4

Delts Dbell Shdr Press 2 15 - 20 4
Upright Rows 2 15 - 20 4
static lateral raise 3 10 6
w presses 1 10 2
mini presses behind neck 2 15 - 20 4
behind back lateral cable raises 2 10 - 15 4

Day 2
Legs 42 minutes
Triceps 16 minutes
Biceps 18 minutes
74 minutes

BodyPart Exercise Sets Reps Min Including Rest
Legs Squats 3 12 - 20 6
Leg Press 5 12 - 20 10
Leg Extensions 3 12 - 20 6
Leg Curls 4 12 - 20 8
Stiff Legged Dd Lift2 12 - 20 4
Adductor 2 12 - 20 4
Abductor 2 12 - 20 4

Triceps
Overhead Press 5 12 - 20 10
Triceps Pressdown 3 12 - 20 6

Biceps
Barbell Curls 5 15 - 20 10
Alt Dmbbell curls 3 15 - 20 6
cable curls 1 15 - 20 2