如果你受伤后的散步，你可能会像往常一样常见的事情 - 即使在健身房。然而，受伤并不意味着你不能用脚脚进行有氧运动。
But, performing the wrong type of exercises, even if they don't involve your leg or foot, can lead to further injury. Check with your doctor before exercising with a walking cast to be sure these activities are safe for you.
Read more:脚伤最好的有氧运动
小费
Focus on cardio exercises that involve the upper body. Low-impact activities, such as cycling on a stationary bike, may be safe too. The key is to be creative and use proper exercise form.
Cardio With a Broken Foot
你很可能想知道你会在行走靴中做有氧运动，特别是因为大多数有氧运动涉及腿，如图所示EXRX.NET.。这是可以理解的。但是有一点创造力，你仍然可以锻炼好汗水和火炬一些卡路里。
Move 1: Arm Ergometer
Theupper-body ergometer, or手臂自行车as it's sometimes called, is used in a seated position, removing any pressure from your legs.
- Sit on the seat of the ergometer and adjust the console as needed until the crank shaft is at shoulder-height. If the console does not adjust, change the height of your seat instead.
- 抓住手柄并执行几个旋转以评估手柄的位置。你应该能够伸直你的肘部，而无需向前倾向。
- 如果需要调整曲柄长度。
- 在最低级别或每分钟的最高转（RPM）的最高旋转处设置电阻，并执行5分钟的热身。
- Adjust the settings as desired to match your goals. For example, keep the RPMs high and pedal faster to boost your heart rate quickly.
- To strengthen your arm muscles, increase the resistance or lower the RPMs. Pedal forward for several minutes to target pushing muscles, such as your triceps, then backward for several minutes to target your biceps and other pulling muscles.
移动2：卧式步进
If your cardio of choice is aStairmaster或Stepmill., there's good news.卧式步进据此是一种安全的替代品，根据EXRX.NET.，而你在一辆行走的靴子里。
- 坐在垫子座椅上，将脚放在踏板上。注意 - 您的行走靴可能会使腿长长于未卸受的一面。将折叠的毛巾放在另一个脚和踏板之间以补偿。
- 调整座椅位置，让膝盖完全伸直，而不会锁定。
- 用耐光性执行五分钟的热预热，然后根据需要调整机器的参数。
- 尽可能多地使用你的手臂，以帮助你的腿用这项运动。
If you have pain when doing this exercise, stop immediately. Although you aren't standing on your injured foot, you are repetitively putting weight through it during this activity.
Read more:跑步机与楼梯步行者
创造性思考
如果您无需访问自动适应受伤的有氧化碳设备，请为您的锻炼增加一些创造力。
Move 1: One-Legged Row
The排雷表是一款受欢迎的健身机，可以在提供全身锻炼时提高心脏和肺部健康。通过一些修改，您仍然可以在您的健身房锻炼和行走靴中包含此练习。
Set the rower on a low damper setting to minimize the amount of resistance provided until you get the hang of this exercise.
Sit on the seat of the rower and strap your feet into the pedals. If the strap will not accommodate your walking boot, leave that foot resting on the pedal.
弯曲膝盖并抓住手柄。
坐姿高，穿过你的非束缚脚，拉直你的膝盖 -
leaving your injured leg to go "along for the ride."
一旦膝盖直线，将手柄杆拉向下胸部以完成运动。
允许手柄缩回，座椅向前滑动到开始位置。如果需要重复10分钟，或更长时间。
As an alternative, you can place the leg with the walking boot on a scooter, next to your machine. As you row with the rest of your body, the scooter will roll alongside the machine. However, scooter movement can be unpredictable, and you will likely need to engage your hip muscles to help keep it in the correct position.
移动2：战斗绳索
你可能已经看到人们在健身房围绕着重型绳索，但也许你过于恐吓来试用它们。但是因为battle rope exercisescan also be performed in a seated position, they're suitable for a gym workout with a walking boot. Try the a few variations:
- 交替的波浪：同时抬起并降低手臂，但在相反的方向上。
- 双波：Raise and lower your arms simultaneously, in the same direction.
- 开销猛烈：Raise both arms overhead; then slam the ropes against the ground with as much force as possible.
- 做扭曲：虽然坐在地上，保持肌肉伸缩，稍微倾斜。从一侧到一侧扭曲你的躯干，在你的大腿上摆动绳索 - 俄罗斯曲折的图片俄罗斯曲折，但用绳子而不是药球或重量，如图所示uconn健康健康中心。
一旦你对战斗绳舒服，你就可以在站立时执行一些练习 - 但请记住，这将使这将使变平衡更难以实现。
让你的脚交错，前面受伤的脚。将你的大部分体重转移到后腿上。
Read more:10种类型的低冲击运动，让您保持健康和无伤害
其他运动选项
Depending on your specific injury and where you are in the healing process, more cardio exercises in a walking boot might be an option for you.
活动喜欢游泳和直立固定式骑自行车would most likely require removal of your boot, but theselow-impact exercises通过腿部的压力比其他动作更少，比如在跑步机上行走。
更先进的负重锻炼 - 例如使用椭圆形或practicing yoga- 在治疗过程中可能是可行的选择。这些活动是用脚部种植的，通过你的关节最小化重复压力。但是，您也可以在步行靴中使用这一时间，以通过各种练习在上肢构建力量，如此美国举行委员会。
为了防止进一步的伤害或healin延迟g process, do not remove your boot for exercise unless specifically advised by your doctor or physical therapist.