Want to modify HIIT...knee is injured

eso2012
eso2012 Posts: 337 Member
in Fitness and Exercise
Hi there,

It's been almost 1 month and my knee is still fare up. Today marks the last of my medication for the inflamed ligament and I will revisi the dr.

Meanwhile, for various reasons, I need to get back to my routine, which used to be HIIT. For the HI portions, I am relying on jumping jacks, light jogs, etc.....but it is getting rather boring.

Would like some advice on modifications/possible exercise to get my HR up!

(Apart from swimming, no access to pool in the near future.)
Thank you!

Replies

  • JenMc14
    JenMc14 Posts: 2,389 Member
    I don't know what you can do, but burpees, mountain climbers, lunges, squats, tuck jumps, squat jumps, butt kickers, double butt kickers, lateral hops and power skips are all good. Fitnessblender.com has tons of great HIIT workouts you could check out.
  • eso2012
    eso2012 Posts: 337 Member
    I don't know what you can do, but burpees, mountain climbers, lunges, squats, tuck jumps, squat jumps, butt kickers, double butt kickers, lateral hops and power skips are all good. Fitnessblender.com has tons of great HIIT workouts you could check out.

    Big fan of fitnessblender as well, thanks!! I love all the above like squat jumps, guess I just have to love with the sissy version till I can go back to high impact :)
  • westendcurls
    westendcurls Posts: 252 Member
    hiking up Hills will get you heart rate up there with out much impact, a row machine will really get it up if you have access to a gym, cycling another one but sometimes that's easy on a knee sometimes hard depends on your injury, ellipticals can be good too
  • eso2012
    eso2012 Posts: 337 Member


    hiking up Hills will get you heart rate up there with out much impact, a row machine will really get it up if you have access to a gym, cycling another one but sometimes that's easy on a knee sometimes hard depends on your injury, ellipticals can be good too

    Thanks!

    Unfortunately, hiking would not get me up to 130-140 BPM, my anaerobic threshold.

    As for gym, I got rid of both my gym memberships and, bingo, I started working out and lost weight ;) I am actually giving away my (new) home elliptical too, but i can do cardio jump on my reformer...and all the other HIIT with or without weight at home.

    I do like your idea of cycling and rowing. THe former will be done when it is warmer (still ice and snow on ground). Rowing, that reminds me to do my TRX, I totally forgot!! Thank you!
  • ShiraDarling
    ShiraDarling Posts: 232 Member
    Take care of your knee first! That's the best advice that I have for you. Take it easy, no jumping, no box jumps,squats, etc. I have had 3 knee surgeries.. stemming from one basketball injury- and it's not fun. I have always been very active in sports, and it took me years to get back to where I was- so , take the time and don't put any more pressure, weight on your knee than you need to.
  • aquarabbit
    aquarabbit Posts: 1,622 Member
    I have a bad knee and I found Turbo Fire to be awesome since there's a low impact modifier. The HIITs still get my heart rate up and I'm still using tons of energy without having to worry about my knee. I've found that even outside of the program it's been great since it gives me so many ideas and ways to modify exercises that can be applied to almost anything. So I feel like I got my money's worth for that. I like T25 for that too, but I definitely preferred Turbo Fire. Watch out for sales of it! It is a little expensive, but it's definitely something to consider. Also, come up with some exercises that you used to do, then youtube modified versions of them. Browse a little and see what you can find that will keep you using the most energy. That way you can keep doing your current routine.
  • heybales
    heybales Posts: 18,842 Member
    Is the HIIT desired for some improvement to muscles for some sport you are involved in?
    Or to improve your aerobic HR zone for some cardio exercise you do?

    Because HIIT is the solution to the problem of how do you get a lifting like response for people that don't want to do lifting, only cardio and their sport?

    But if not for sport and not for specific cardio exercise improvement - skip the HIIT.

    It became fad response to the other extreme of saying just workout in the fat-burning HR zone. That was one extreme, now the almost daily HIIT by some is the other extreme.

    Both have their places in a workout routine (fat-burning zone has been called the Active Recovery HR zone for much longer), and both can be misused and waste your time, and cause injury.

    Unless you just hate lifting, don't do something that kind of mimics it if done correctly like HIIT - do the actual lifting, with the full benefit from pushing all out for short period, rest, and doing it again.

    You will not get the cardio improvement of raising your lactate threshold while lifting as much as you could with HIIT - but again, if no cardio or sport stuff - who cares.

    Now it doesn't burn as much during the session of course, slightly less, but considering you should eat correctly for level of exercise, just means you have to eat less. So tack on some gentle cardio post-lift to allow eating more.

    Only caveat of course is finding out how the knee could handle decent lifting routine.

    Many with knee issues and surgeries found lifting, with correct form, to be excellent on their knees.

    The explosive nature of HIIT can be harder on tendons and ligaments than lifting can be actually. Lifting is slower, until you are very experienced and doing a program with explosive nature perhaps.

    I'd suggest find out from a sports therapist or sports Dr how much lifting you can do. Regular Dr probably won't have an educated opinion, wouldn't even bother asking.

    For still improving the LT line up, the spin bike intervals once a week would get you there, just not day before or after lifting with legs, or you waste that effort. Whatever tension is good for 90 cadence, increase tension slightly and hit 110 for that 30 sec, then back tension back down with same 90 cad. That'll raise your LT level if needed.
  • RaggedyPond
    RaggedyPond Posts: 1,487 Member
    Search for Fitness Blender's no squat lower body. THere is one for glutes that had me sore.
  • eso2012
    eso2012 Posts: 337 Member
    I have a bad knee and I found Turbo Fire to be awesome since there's a low impact modifier. The HIITs still get my heart rate up and I'm still using tons of energy without having to worry about my knee. I've found that even outside of the program it's been great since it gives me so many ideas and ways to modify exercises that can be applied to almost anything. So I feel like I got my money's worth for that. I like T25 for that too, but I definitely preferred Turbo Fire. Watch out for sales of it! It is a little expensive, but it's definitely something to consider. Also, come up with some exercises that you used to do, then youtube modified versions of them. Browse a little and see what you can find that will keep you using the most energy. That way you can keep doing your current routine.

    Coincidentally, I was just about to dust off my Turbofire! I did not like it but have a change of mind.

    My right knee has a pin (ACL torn) and little cartilage left. But with Pilates, my legs have gotten strong and steady. This new injury is not related - probably because I did not warm up enough for a HIIT session a month ago. Inflammed and painful, sometimes cannot get up and walk without easing in. Hence the need to modify...and the need to find something enough for me to sweat hard!
  • eso2012
    eso2012 Posts: 337 Member
    Search for Fitness Blender's no squat lower body. THere is one for glutes that had me sore.

    Thanks. I love squats. not quite enough to get me up to 140 heart rate goal...but I use a lot of squats in my moves for sure, from Pilates to dance to combo (lift and squat at the same time). the pain is inside of the knee so straight squats are OK for now.
  • eso2012
    eso2012 Posts: 337 Member
    Is the HIIT desired for some improvement to muscles for some sport you are involved in?
    Or to improve your aerobic HR zone for some cardio exercise you do?

    Because HIIT is the solution to the problem of how do you get a lifting like response for people that don't want to do lifting, only cardio and their sport?

    But if not for sport and not for specific cardio exercise improvement - skip the HIIT.

    It became fad response to the other extreme of saying just workout in the fat-burning HR zone. That was one extreme, now the almost daily HIIT by some is the other extreme.

    Both have their places in a workout routine (fat-burning zone has been called the Active Recovery HR zone for much longer), and both can be misused and waste your time, and cause injury.

    Unless you just hate lifting, don't do something that kind of mimics it if done correctly like HIIT - do the actual lifting, with the full benefit from pushing all out for short period, rest, and doing it again.

    You will not get the cardio improvement of raising your lactate threshold while lifting as much as you could with HIIT - but again, if no cardio or sport stuff - who cares.

    Now it doesn't burn as much during the session of course, slightly less, but considering you should eat correctly for level of exercise, just means you have to eat less. So tack on some gentle cardio post-lift to allow eating more.

    Only caveat of course is finding out how the knee could handle decent lifting routine.

    Many with knee issues and surgeries found lifting, with correct form, to be excellent on their knees.

    The explosive nature of HIIT can be harder on tendons and ligaments than lifting can be actually. Lifting is slower, until you are very experienced and doing a program with explosive nature perhaps.

    I'd suggest find out from a sports therapist or sports Dr how much lifting you can do. Regular Dr probably won't have an educated opinion, wouldn't even bother asking.

    For still improving the LT line up, the spin bike intervals once a week would get you there, just not day before or after lifting with legs, or you waste that effort. Whatever tension is good for 90 cadence, increase tension slightly and hit 110 for that 30 sec, then back tension back down with same 90 cad. That'll raise your LT level if needed.

    Hi there,

    I was not clear. I do all round - HIIT, weights, bodyweights, pilates, etc.

    My OLD knee problem was all fixed thanks to Pilates. I even have a reformer at home.

    I have been doing all forms of cardio + strength + flexibility. HIIT is ideal for me in many ways, though I mix and match others. To hit that 140 zone - or high intensity - things like quick mountain climber, burpees, jumpings, skate, etc work really well. Unfortunately, I now have a new injury, preventing me from doing many of those moves...or have to modify.

    So a better way of asking should be: what would you do to maintain the high intensity anaerobic portion of your workout but still allow your knee to recover.

    thanks
  • heybales
    heybales Posts: 18,842 Member
    Hi there,

    I was not clear. I do all round - HIIT, weights, bodyweights, pilates, etc.

    My OLD knee problem was all fixed thanks to Pilates. I even have a reformer at home.

    I have been doing all forms of cardio + strength + flexibility. HIIT is ideal for me in many ways, though I mix and match others. To hit that 140 zone - or high intensity - things like quick mountain climber, burpees, jumpings, skate, etc work really well. Unfortunately, I now have a new injury, preventing me from doing many of those moves...or have to modify.

    So a better way of asking should be: what would you do to maintain the high intensity portion of your workout but still allow your knee to recover.

    thanks

    I merely asked about the purpose of the HIIT because the vast majority don't understand the purpose, they heard it burns fat better than straight cardio, that's it. They have no idea the requirement to get the effort and HR to anaerobic - just like lifting correctly causes. So they don't even do it correctly.

    For instance, you know your anaerobic zone is that low because ....

    And it's useful to hit because ....

    For all I know, it's purely about calorie burn - which sadly many have said that is the reason.

    In which case some more info on what may be more useful could alleviate the problem by removing the need to actually do it.

    Like, if your lifting can't get your HR to anaerobic level - you are either doing it on tired muscles, or not heavy enough.
  • eso2012
    eso2012 Posts: 337 Member
    Is the HIIT desired for some improvement to muscles for some sport you are involved in?
    Or to improve your aerobic HR zone for some cardio exercise you do?

    Because HIIT is the solution to the problem of how do you get a lifting like response for people that don't want to do lifting, only cardio and their sport?

    But if not for sport and not for specific cardio exercise improvement - skip the HIIT.


    Just to clarify - as you have raised lots of good points - I don't do super heavy lifting. I prefer isometric and bodyweight which has re-aligned my body really well and gives me a very strong core (abs and back). I am, however, getting back to lifting more for the upper body, as I find that it is more effectively sculpting.

    The cardio part works hand in hand. I need the cardiovasculat/endurance improvements. The kind of HIIT I do works well because it combines strength and cardio and is time efficient. But when one knee is half out of commission, I am frustrated that I cannot really do many high intensity moves.

    I actually have been focusing on non-cardio during the early stage of recovery. I could hardly walk, so no choice.
  • eso2012
    eso2012 Posts: 337 Member
    Take care of your knee first! That's the best advice that I have for you. Take it easy, no jumping, no box jumps,squats, etc. I have had 3 knee surgeries.. stemming from one basketball injury- and it's not fun. I have always been very active in sports, and it took me years to get back to where I was- so , take the time and don't put any more pressure, weight on your knee than you need to.

    I know! I have had a bad knee for over 20 years (ALC totally torn, skiing accident). I could never run or jump...till I started Pilates 3 years ago. The rest was history...guess I am just being impatient about losing that new found excitement because of the stupid new injury.

    Thank you for the sage advice!
  • astronomicals
    astronomicals Posts: 1,537 Member
    HIIT+Injury= Shame on you

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