Hi all, I have a question about cardio. I'm middle-aged, was a runner, but now have damaged knees, so I can't run regularly anymore. I work out at home with weights, but need some cardio as I'm putting on a little weight. My local gym just closed and I have a small flat. Can anyone advise me on some cardio that's easy on the knees please? I don't have much room, but could get a small machine. Will probably get a stationary bike, but any advice gratefully received first. Thanks.
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Thread: Cardio suggestions please
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09-28-2018, 06:39 AM #1
Cardio suggestions please
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09-28-2018, 06:51 AM #2
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1338185
To lose fat, cardio is not essential. You can simply reduce your calorie intake instead. This approach should be fine if you are also training your whole body with weights (to prevent muscle loss).
But if you miss it, there is cycling, rowing, swimming, elliptical machine... can't guarantee these things won't aggravate your knees though.
Quite often "bad knees" is down to a muscular imbalance and can be fixed by proper exercise (balanced set of quad and posterior chain dominant weight training exercises) and self massage, myofascial release etc.
Of course if the joint face itself is worn, there is not much you can do about that.
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09-28-2018, 06:57 AM #3
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09-28-2018, 09:11 AM #4
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09-28-2018, 09:59 AM #5
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09-30-2018, 11:00 PM #6
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10-01-2018, 01:32 AM #7
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10-01-2018, 06:21 AM #8
Get a good quality rebounder. You can run in place, skip, jump, etc., etc., mildly or at a maniacal tabata pace, all with very low impact. Like everything else, you get out of it what you put into it. If you do get one, increase bounce time gradually or you'll have first hand experience of extreme detoxification. Here's a good gradual approach: https://www.dailymail.co.uk/health/a...k-Workout.html
What Suffolk said about "bad knees". Try these exercises:
Standing Leg Lifts: Stand with your back against the wall. Lift one leg up as high as you can with the knee straight. Hold for five seconds, then bend your knee to relax, hold for five seconds. Straighten your leg again, and do five of these before switching to the other leg. Over time, see if you can build up to ten seconds.
Foot Turns: Lie down or sit in a chair and stretch both legs out, knees straight and feet pointed up toward the knees. Tighten your thigh muscles and turn your feet out as far as you can, holding for ten seconds. Now turn your feet in as far as you can and hold for ten seconds, keeping your thigh muscles tight for the entire exercise. Do three of these sets.
Foot Press: Either sitting or lying down, put one foot on top of the other and pull up with your lower foot as you push down with the upper foot. Hold that for ten seconds, and then switch feet and repeat. Try five sets of these.
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10-01-2018, 07:10 AM #9
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10-01-2018, 08:07 AM #10
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10-01-2018, 08:41 AM #11
desktable, I had an ACL tear a few years ago from playing indoor soccer in a work league so I also worry about how my knee will hold up for cardio. After the surgery I bought a magnetic bike trainer but I didn't like it and decided to buy a Bowflex M5. This isn't pushing the company itself, and this is to answer your question directly, not give some round about answer that you don't need cardio but I really enjoy the M5 if you have the money to invest into a machine. The footprint is small as the "feet" go more upwards more like a stepper but it has no impact like an elliptical, so the size of the unit is all the space you need. I've been very happy with the purchase and have had it for I guess 3 years so far. Using it has loosen my knee up enough that I feel more comfortable doing other activities that I would have been concerned about doing before using it.
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11-06-2018, 04:29 AM #12
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11-06-2018, 04:35 AM #13
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11-06-2018, 04:56 AM #14
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11-06-2018, 11:02 AM #15
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11-06-2018, 11:08 AM #16
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11-06-2018, 03:39 PM #17
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