some advice around cardio

[St. Nicholas]

I've been struggling with a hurt knee for since last July.

Had just gotten back to doing cardio in December when I hurt the same knee again.

Doc says rest and not to over strain it. I was hoping to have a six pack for summer this year - but I will now have to wait for maybe Christmas.

Anyway - I totally cannot run - walking on a tread mill agrivates the knee - I can tolerate a bike but not everyday -

Any other suggestions on how I could get some good cardio in without straining my knee?

Appreciate the suggestions

[stahlhart]

Originally Posted by St. Nicholas

I've been struggling with a hurt knee for since last July.

Had just gotten back to doing cardio in December when I hurt the same knee again.

Doc says rest and not to over strain it. I was hoping to have a six pack for summer this year - but I will now have to wait for maybe Christmas.

Anyway - I totally cannot run - walking on a tread mill agrivates the knee - I can tolerate a bike but not everyday -

Any other suggestions on how I could get some good cardio in without straining my knee?

Appreciate the suggestions

Rowing machine? Elliptical?

[c502cid]

At my club there is a cardio machine that works the upper body only. Picture a stationary bike but you are working the pedals with your arms. I'll get the name of it when I go to the club next but it is made for people who want to do cardio but can't use their legs due to injury, physical limitations, etc.

[Lat-eralus]

I would suggest the bike. It causes less stress on the knee and when I was rehabing my knee my doc suggested light biking as a way to help with the healing process.

Start out with twice a week, very light to see how the knee responds. If everyhting is fine, you can work up to every other day and increase the intensity. I also took Advil after every session to prevent swelling.

Also, keep up the strength training on the upper body. I would not start any leg routine until you are further along.

[St. Nicholas]

Originally Posted by stahlhart

Rowing machine? Elliptical?

Ellipitical really strains the new after about five minutes - my gym doesn't have a rowing machine -

Don't have one of those hand pedalling things either -

Thanks for the advice though - I am hoping to get swimming once the pool is open - but I am not sure that will be enough

[Lubnani]

I ran cross country for a long time and at times my knees were DIEING!

But now I use the Elliptical, there are different types, so pick one that feels comfortable and go balls to the wall on it.

You may have to adjust your footing on the machine, because I need a wider base so I have my feet actually arching on the back to provide more stretch and less stress on my knees.

I hope that helps you out.

[stahlhart]

Originally Posted by St. Nicholas

Ellipitical really strains the new after about five minutes - my gym doesn't have a rowing machine -

Don't have one of those hand pedalling things either -

Thanks for the advice though - I am hoping to get swimming once the pool is open - but I am not sure that will be enough

http://www.healthrider.com/

[joed]

Nick, developing a 6 pack doesn't depend on cardio; diet is the key, as you know.

I've been dealing with a knee issue too, & altho mine is nearly healed it still flares up. Here's what helped me:
rest;
no cardio on the machines, instead I walk outside, started with short loops around my home then longer and longer ones because if my knee begins to ache on the walk I stop and go home to put it up on a footrest;
moist heat on the knee when it aches with linament on the affected area, Tiger Balm or Icy Hot work for me;
at my chiro, they've used a combo of moist heat pads & electro stimulation on the knee which helps a lot;
stretching/swimming in the hot therapy pool.

Hang in there & don't push the knee to do more than it's ready to do. At the first sign of aching, stop.

[erniejade]

When you get back into the cardio, instead of running why don't you try this.

On the tread, 2.7-2.9 speed. start on a 2 incline and every 2 min. put it up 2 more on the incline. 2 min. =4 incline 4 min. = 6 and so on untill you can not take it anymore or you max the machine out. Then go back down the same way, 20 min = 16 inclince 22 min 14 inclince ext.

Believe it or not, your heart rate will go up close to what you were doing running without killing your knees. It also does great for the calfs!!!

[stahlhart]

I think that I once read that Gunter Schlierkamp took a similar approach for cardio to save the wear and tear on his knees also -- walking with a steep incline set on the treadmill, as opposed to running.

[worldofwiz]

never use a treadmill on zero it will tear up your knee always have it at least on 3. If you are on a Ellipitical have your feet near the front of it.

[phikappa]

Swimming. 50m of breast stroke is enough to humble 99% of people here.

[Revmachine21]

Walking in a pool and Water aerobics.

Seriously....

(I've done the water aerobics, felt like a complete jackass while doing it, BUT I was smiling like mad with the silliness, so it was all good)

[St. Nicholas]

Thanks for all of the responses - I will definitely take what you have said into consideration - save and except the water aerobics - at my gym they call that the chum and catch class - guys are there only to see what they can catch- but maybe I'll try it in my own pool -

Thanks again for the responses

[erniejade]

Good luck and let us know how it turns out!!

[pnycar69]

Originally Posted by St. Nicholas

Thanks for all of the responses - I will definitely take what you have said into consideration - save and except the water aerobics - at my gym they call that the chum and catch class - guys are there only to see what they can catch- but maybe I'll try it in my own pool -

Thanks again for the responses

Hey there... I got a compression fracture in my left knee in august of last year, and then reinjured it in December. Just started doing bike again last month.

Listen to your doctor. Give your knee at LEAST 3 months and then slowly train it back with weight therapy and mobility exercises.

For cardio though swimming is great cardio. I was on the swim team in high school so I really enjoy it anyway, but while my knee was recuperating doing laps was great.

And the other poster was right 50m breaststroke will humble most of the people in here.

That and superset your lifting. It will keep your heart rate up and act as cardio as well to supplement.

[BergMuscle]

Another option - most of my cardio is working the heavy bag. It's the upper body that does most of work. You knees only need to support your weight and allow you to shift and step as you punch. (You don't have to "dance" like a boxer.) Gets my heart going and I sweat like a pig.