Aerobic Substitutions | Functional Bodybuilding Help Center (2024)

FAQs

What is a good substitute for a double under? ›

Double-Under Alternatives

If you shouldn't be doing double-unders or jumping because of an injury, this is a good opportunity to get creative! Some examples of substitutions for the double-under are Russian Step-Ups, Assault Bike, Kettlebell Swings or Rope Whips.

Many of us do not have an Assault bike during this. time, but a Wall-Sit is an easy substitute.

The following are all equivalent for the purposes of substituting one aerobic movement for another: 200m Run. 100 Double Unders. 200-300 Single Unders (depending on your ability and time)

Sometimes athletes are unable to sustain double unders more than a few reps, but than can master doing a few single unders and then throwing a double under in every so often. Much more than 2:1 single to double under ratio makes this drill awkward so stick no more than one double under for every two single unders.

Penguin jumps are one of the best substitutes for double unders for postpartum athletes, and often one of the skipped-over in the progression.

Keep your elbows tight to your sides. Use controlled wrist movements to rotate the rope. Jump with both feet together, knees slightly bent. Pass the rope under your body a single time.

The constant resistance on the assault bike is one of the main reasons this exercise can be more difficult than a regular bike. However, it does provide a great platform to help build aerobic capacity. If you're a beginner to the assault bike, it's all about time in the seat.

FYI, you'll likely feel on the brink of exhaustion throughout this Assault bike workout, since you won't get much of a breather — but that's the point. "The Assault bike won't let you plateau because you can never fully acclimate to the resistance," he says.

On average, biking will burn fewer calories than running, making it less effective for weight loss. It is a great workout for the entire lower body, especially the quads, and can even help build muscle in them. The bike will focus mostly, if not entirely on the legs so it would not work as a full-body workout.

In rowing, 500m is an approximate equivalent. Try 500m rowing repeats instead of 400m running repeats: 4 x 500m with 1 minute rest in between.

What is a good substitute for 400m run? ›

When substituting aerobic exercises, use comparable time intervals. For example, if you run 400 m in 90 seconds, row, bike, jump rope, run stairs, etc. for 90 seconds. Box jumps, heavy-bag work, kettlebell or dumbbell swings, weighted stair climbing or box stepping can also be used if other options are not available.

The rope needs to make a whole second revolution beneath your feet. Jumping higher only helps in that goal, so you should 100% be jumping higher for double unders than for single unders. That said, don't channel your inner Royal Airness MJ. Go a little higher than you do for single unders, but don't go crazy.

Triple unders are possible, but you must first be proficient at double unders. The recommendation is 25 double rotations without pause before considering stepping up. Triple unders require considerable experience, excellent technique, and the proper form and length of rope.

While single unders offer a solid cardio workout, double unders take the lead in terms of neurological adaptation. They demand a heightened level of precision, rhythm, and timing, making them an exceptional tool for honing your mind-body connection.

Double-under defined

Typically, jumping rope entails the rope going under your feet one time. 1 jump = 1 rotation. Double-unders require the rope to rotate under your feet 2 times per jump. 1 jump = 2 rotations. (Aurally, it's a whoosh-whoosh rather than a whoosh).

Double unders are good for burning calories and improving cardiovascular health, VO₂ max, explosiveness, agility, proprioception, and coordination.