Beginner Weight Circuit

beyondjupiter

Hi all!

I found this video on nerdfitness.com that someone had posted here. I had a couple of questions if someone could assist me I posted on the Nerd Fitness forum but thought I would cross post here in case someone here could assist!

Here is the video: http://www.youtube.com/watch?v=qvhHhDNjtxM

I have been eating mostly clean (following "Eat to Live" plan by Dr. Fuhrman, similar to Paleo), I use a Bodymedia Fit armband to track my burn, and MFP to track my calories. I do cardio 3-4 times a week 30-45 minutes. Mostly brisk walking and biking.

Whoever posted the video above said weight circuits burn way more calories than cardio and I should be incorporating this into my workout.

My question is, I have patellar subluxation in one knee, hyper-extended ligaments, basically my knee just randomly dislocates sometimes. It is awful pain. The last time this happened I was swimming in the pool! The ultimate "no joint strain" workout. I guess I kicked my legs wrong.

Anyway, I would like to try the circuit workout but I am worried about my knee doing the squats and jumping jacks. I figured I could modify the jumping jacks so I am not actually jumping though I am not sure what I could do about the squats. I could hold onto a chair maybe? I am not sure if that will still put stress on my knee or not.

Will I still get the same effect even if I modify the knee stressing exercises? Do you all have any tips on ways I could modify them?

I am hoping as I lose more weight I will be able to do more since there will be less stress on the joint.

I plan on doing this every other day with cardio. Could I also do this and cardio in the same day? For example, Monday, 30-45 minutes of brisk walking (roughly 2+ miles) and then do the circuit, Tuesday, just cardio, Wednesday, repeat of Monday... etc? Is that too much?

Thank you for any help you can offer! I appreciate it

Jen

beyondjupiter

bump

aakaakaak

I'm doing my cardio and weights on the same day. You do your wieghts first, then the cardio.

I'm not a professional, but google tells me this, and it looks right to me.
http://www.active.com/fitness/Articles/The_Best_and_Worst_Exercises_for_Bad_Knees

Also stay away from the leg extension machine.

So....Bulgarian split half-squats?

rick_po

Did a physical therapist give you exercises for your knees? I would think there would be at least one that was a type of squat. Years ago, I was told to do wall squats for a similar knee problem, but I'm sure rehab exercises have progressed since then. Make sure your knee alignment is perfect, and you probably need to start with some type of body weight squat (or even an assisted squat) and work up slowly.

Once my leg muscles got stronger, my knee problems got much better. Now I can do real barbell squats without knee problems!

beyondjupiter

I'm doing my cardio and weights on the same day. You do your wieghts first, then the cardio.

I'm not a professional, but google tells me this, and it looks right to me.
http://www.active.com/fitness/Articles/The_Best_and_Worst_Exercises_for_Bad_Knees

Also stay away from the leg extension machine.

So....Bulgarian split half-squats?

Thank you so much, as always aak, you are a wealth of useful knowledge!

The half-squats scare me. I watched a video and I am like omg my knee!! However, that link was excellent! Thank you! I like that lunges are on the avoid list. I have been doing them in my exercise video and they just didn't feel right. I will try the other ones. Hopefully strengthening the muscles around my knee will stabilize it some.

Jen

beyondjupiter

Did a physical therapist give you exercises for your knees?

Sadly, no. My insurance wouldn't pay for any local PT. It paid for the ortho, xrays, etc. but when it came to PT they considered that to basically be a voluntary option. Which is ironic since they paid for my visits to the chiropractor.

I will check out the wall squats. Assisted squats would be with a chair right? I was doing very small (not going too low at all) squats and my husband freaked out. He said it puts way too much strain on the knees.

Jen

aakaakaak

Also, don't add weight! Just bodyweight should be fine.

rick_po

Assisted squats would be with a chair right? I was doing very small (not going too low at all) squats and my husband freaked out. He said it puts way too much strain on the knees.

For assistance, I would hold on to something - a chair or doorway or rope. If you have elastic bands, you could close them in the top of a door and use the elasticity to help you get up. I just saw a picture of a squat using a Swiss ball against a wall which might be good for you.

I don't know exactly how your knee injury affects you, but if you keep your knee angled correctly over your feet at all times, it shouldn't put much lateral stress on the joint. For me, squatting deep is easier on my knee than trying to stop my downward momentum part way down. But my knee injury only wiped out my lateral stability.

I had to have someone watch me squat to make sure my knee was aligned right over my feet. I was rotating my knees inward on the way up, but didn't know it. If you try to squat, make sure your husband watches you until you have it down right!

beyondjupiter

That is a good idea, poisoniv! Thank you!