No Impact Cardio - Help!
mia687
Posts: 7
Ok, so my knee is basically (insert your own profanity for totally bust). This means I can't run, jump, or do any other form of high impact cardio. Up to now, I've been using the stair treadmill, as it's the highest low impact calorie burner, and it's fun! BUT - I seem to be getting to the point where my body is used to it, and therefore it's not longer having much effect. They say you should change your programme every six weeks to continue challenging your body, but how do you do this when you're so limited to the types of activity you can do?
Anyone else with bust knees got any ideas??
Anyone else with bust knees got any ideas??
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Replies
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Your body getting used to it might just mean you're in better shape now, and you need to up the intensity.
Otherwise: if you know the stairmill works for your knees and you enjoy it, there are lots of ways you could switch that up. If you do intervals, simply changing the length and intensity (not always "go harder, longer") of both the on and down times could jazz it up. That's how runners, who, you know, run a lot, change things up. (Like, one week your "speed" workout is 2 minutes HARD, 1 minute easy; then next cycle 5 minutes 80%, 1-2 min easy; etc).
Spin bike can be great low-impact cardio, but the motion and an ill-fitting bike can bother some people's knees. I do find that on a stationary bike, I need to focus a little to make sure I am actually pushing myself hard enough for a workout. It's easy to slide into "just kinda pedaling along" mode. Interval hill settings help some. Higher resistance is good. Maybe try out a spin class? That will certainly keep you focused. There are also some YouTube videos of bike courses with built-in higher and lower intensity portions.
Elliptical is generally low-impact. I find that if I drive the resistance and elevation settings too high, my knees do more of the work than they should. So you would want to find something comfortable for you.
If you have pool access, water running is *fantastic* zero-impact cardio. It's as hard as you make it. I run marathons and still have trouble doing more than two lengths at full effort. (I like to go two hard, one easy). I usually use a flotation belt and *not* my arms; some people prefer the opposite.
There is also always swimming, but that can require a pretty big learning/strength curve for some people, especially those in great cardio shape from other exercise.0 -
Swimming is almost no impact. Swap out using a kick board to get a good lower body workout or the foam things you hold between your legs to get a good upper body workout.0
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Wow, some great suggestions, thank you!
Unfortunately, cycling does aggravate my injury so spinning's not really an option for me, I hate it as I used to adore it before! And if there's a trophy for world's worst swimmer, I most definitely win it - I can't swim hard or fast enough to class it as a work out I'm afraid. However, water running sounds like a really good idea! I'll definitely give that a go.
Every time my usual intensity level starts to feel easy, I up it, I generally do 5 minutes on level 13 as a warm up, then up it to level 16 for 10 minutes and then level 21 for 10 minutes, bringing it back down to 13 for a cool down at the end. Does that class as interval training? I'm not sure I really understand what that is lol. May well try mixing it up with the elliptical as well. Thanks so much guys!0 -
Aquafit is my cardio of choice. It has more variety than water walking or jogging, and I do it in shallow water, so no fear of drowning.
See if you can find a class, it really is fun for a low impact exercise.
Cheers, h.0 -
The stationary rowing machine is fantastic exercise.0
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Rowing machine--upper and lower body. Those crew boys are ripped and in great cardio shape.0
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Interval training is when you alternate periods of going really, really hard and recovery (pretty easy). I'm not familiar with the settings on various stairmills, but it should be something like: 2-5 minutes of a pace you would have trouble sustaining for much longer than that; 1-2 minutes very easy; repeat.
What you've been doing is more of a "progression" or "descending" workout which is excellent for conditioning as well. (As you recognize by how it's getting easier!)
This is a good YouTube video on how to make pool running work best for you:
https://www.youtube.com/watch?v=oXSgvGyD2oM 0 -
stair treadmill......... fun!
Does not compute. Those things are boring as f**k.Anyone else with bust knees got any ideas??
Personally I trail run, even after knee ankle surgeries.
Swimming might work but breast stroke might be contra indicated depending on your knee problem.
If cycling exacerbates it then rowing may not be the best idea, but is a very good session.
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Well thank you to everyone for showing support and offering such amazing suggestions! I'll definitely look for an aqua fit class, they do look really good! I haven't tried rowing so that's also something to have a go at and just see how my knee gets on I guess.
I guess thank you to the person who decided to shut down my opinion of what's fun for responding, but kinda rude! There's ways of disagreeing without making the person of differing mindset feel dejected. Very happy that you can still run after knee surgery, that's awesome for you
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The rowing machine and if your gym has a spin class try that. I love that workout.0
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I use the elliptical set for intervals and adjust the incline and resistance accordingly. I also alternate with the helix trainer as it hits more of the inside and outside quads and glutes. Set it for intervals and you can get a massive burn when you adjust the incline and resistance to your level.0
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I guess thank you to the person who decided to shut down my opinion of what's fun for responding, but kinda rude! There's ways of disagreeing without making the person of differing mindset feel dejected.
I'm sorry that my sense of humour seemed to pass you by...
My point is, a knee injury need not prevent you doing things, although the knee is a complex joint and without significantly more detail around the problem, symptoms and causes many of the suggestions that you're likely to get may exacerbate the injury and limit your recovery.
If, for example, your problem is related to the Illiotibial band then cycling, rowing, and breast stroke swimming would be a very bad idea. Front crawl or back crawl would be fine.
Note that the issue about changing things every six weeks or so is as much about progressive overload as changing activities. If you enjoy gym machines then increase the resistance, or use it for longer, or use some form of ladder, pyramid or interval session.
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No, it's true knee injury's need not prevent EVERYONE from doing things, however in my case I have quite an extensive list from my Doctor about what I'm not allowed to do. Appreciate you may have been joking, but it did come across very rude.
Think I'm off to try the rowing machine today guys, thank you again for all your lovely suggestions! 0 -
I would suggest a conversation with the doctor about a physio appointment. A physio will be better enabled to give you advice about how to come back to fitness.
I'm assuming that your doctor doesn't have a specialisation in sports injuries there, but given the "list of things not to do" approach that sounds likely.0 -
Oh god I can't engage in this anymore. I used to be a professional dancer, I had an injury which ended my career 5 years ago, I've had surgeries, intense rehab and a dedicated physio throughout those 5 years. I know what I can and can't do. I don't know why you're so intent on arguing with me when you know nothing of my situation.
And that's my first and last post on the forum over. Thanks to everyone who was positive, but unfortunately this is why online just does not work for me. Over and out0 -
Talk to a doctor about your injury. Cycling, done properly, often improves knee conditions. It's may be just a matter of bike fit.0
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(For the record, my knees are also bad. I will have knee replacement, just trying to keep it off as long as possible until maybe age 50 or so. And I still ride pain free.)0
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This may be the oddest exchange I have ever seen. The OP asked a question, got answers, didn't like the answers, argued about the answers, then went crazy and disappeared.... I think I burned at least 20 calories laughing. How do you log that?0
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Have you ever heard of PiYo, its a low impact excersize, it gets your heart pumping for sure.0
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Oh god I can't engage in this anymore. I used to be a professional dancer, I had an injury which ended my career 5 years ago, I've had surgeries, intense rehab and a dedicated physio throughout those 5 years. I know what I can and can't do. I don't know why you're so intent on arguing with me when you know nothing of my situation.
Well that's all new news that wasn't included in the original question, and makes a material difference to how one might position a response.
No argument, just trying to understand the situation and how one might meaningfully suggest some alternatives, rather than just randomly throwing out ideas.
Of course given that background I'm surprised that you felt the need to ask the question in the first place.And that's my first and last post on the forum over. Thanks to everyone who was positive, but unfortunately this is why online just does not work for me. Over and out
Wow, that's the fastest implosion in a frenzy of self absorbtion I've seen in a long time.
Bye then...
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