Cardio for People with Bad Knees
Having bad knees is an excuse for some, while others finds ways around the pain in their knees. I’ve said numerous times that I love exercise and fitness because it’s not a one size fits all. Each individual can tailor their workout to themselves. What is unique about cardio machines is that they will help you target different areas on your body or help you achieve goals in different ways. Everyone has different problems when it comes to knee pain. Each person has to figure out what works best for them. But there are a few things that one must consider when choosing the proper cardio machine.
The first question you ask is: “Will this hurt my knees?” The answer could be yes or no depending if you have ever used the machine before. If you have used a (fill in machine name) and your knees have hurt afterward then I’d avoid that machine. No sense in keep on doing what you already know will hurt. Next ask yourself: “Does the impact hurt or just standing on them for long periods of time?” Knowing the answer to these 3 questions will help you determine which machine(s) you will use.
Weight bearing machines are best for burning more calories. But at the same time if standing for 30 minutes or longer hurts your knees then don’t do it. Use a machine that you sit down. Use a progression to help keep your knees from hurting. Start out on a weight bearing machine for 10 minutes then move to a seated machine for the rest of your cardio session. Each week try to increase the time on the weight bearing machine. Always do the weight bearing machine first. Your muscles and joints are stronger in the beginning and won’t get sore or hurt as fast. The recumbent bike and upright bike are good for bad knees. Make sure you have the seat set right or it can make the problem worse in your knees. I know for me I have to be careful on an Arc trainer not to take the incline up past 7 or my knees hurt after. You have to use the machines a couple of times and keep switching up the settings until you find a range that doesn’t hurt. I loved the workout that the Arc trainer gave me to I kept working out on it trying to figure out how to utilize it without being in pain every time. You may have to come to the conclusion that you can’t use certain machines.
Cardio possibilities & routine for home – coming soon!
I always tell beginners or people recovering from injury to take it slow. There is no need to conquer the mountain in one day. Even if you only do 10 minutes and then rest for 10 and start up another session of 10 minutes. You are doing something which is better than nothing. You are building endurance and muscle strength by doing this, so eventually your body will be able to sustain a a longer workout. But don’t rush yourself to do something you’re not ready for. Listen to your body and plan ahead to succeed and not get hurt worse.
The minimum recommendations for cardio are 30 minutes 3 times a week. It is okay to start out with 3 ten minute sessions. Gradually work yourself up to a full 30 minute session without stopping. Sometimes adjusting the intensity will help you achieve your goal of a harder workout rather than increasing your time. Here is a link to an article that talks about most exercise machines that you will find in homes or regular fitness clubs.
