There are lots of good ideas here. i would mix some stuff up.
You could jump rope, walk on an incline, and maybe even check out the Magnificant Mobility DVD here. All good ideas.
I’m serious - Tae Bo works wonders.
You guys think I’m joking, don’t you?
Plus it’s cheap.
something a little different, try doing DB one arm snatches for timed rounds, it gets the heart rate up without having to run, and I dont like running
Swimming.
Begin with 5 minutes of side stroke (not as easy as it sounds). Work up to 30 minutes. When you can swim 30 minutes continuously (I am at 12), you’ll be in great shape.
It helps that the building I teach in is next to the school’s indoor pool.
[quote]Headhunter wrote:
Swimming.
Begin with 5 minutes of side stroke (not as easy as it sounds). Work up to 30 minutes. When you can swim 30 minutes continuously (I am at 12), you’ll be in great shape.
It helps that the building I teach in is next to the school’s indoor pool.[/quote]
Yeah, last summer I actually went to a Total Immersion swim camp to improve my swimming. I’m 43, and I’ve been swimming since they threw me in the pool (in diapers), but, while I was very comfortable in the water, my technique had never been very good. They really improved my crawl and, while it’s still pretty rough looking I now can actually manage to propel myself across the pool in a butterfly-type stroke (that’s an upper body and cardio workout).
One of my reasons for joining my new gym is that they have a couple of endless pools. I haven’t worked up my nerve to get in them yet, but I am planning to.
Here’s several sugestions:
On stationary bike - your leg should be ~ straight with the instep (not the ball) on the pedal. Also do arms like skipping rope.
Dumbell or kettlebell swings
heavy bag punching and kneeing
[quote]bartonmlee wrote:
why dont you try skipping rope
for 15-20 minutes then walk 4 miles
under 1 hour? since it’s not as hard
on the knees and you get do that and maybe your knee will heal and feel
better. [/quote]
walk 4 miles? Wouldnt that be Alil stressful on the knees? My tendonitis in my knees flares when I walk in the mall too much
I’ve many issues with my knees. Running is not one of my favorite activities.
I’ve found that riding the bicycle is very gentle with my knees and it can be as intense as I make it. Get a 21-speed multi-purpose bike and find some quiet backroads, ideally across a hill or two with some straight lines in between. Shift the gears so that you don’t put too much pressure on your knees.
That’s what I do and it works fine for me.
Watch for the cars thou’. 
I’ve got one of the old Nordic Trac ski machines that you can adjust the arm and leg resistance separately. It is low impact and a hard workout if you do intervals. If you don’t really feel good that day you can get your 20-30 minutes in at a lower pace and still feel like you did something.
Dancing is great exercise. Even low impact can really get your heart rate up there if you keep the pace up and get your arms moving, and you can increase intensity by jumping and kicking. You can also incorporate stretching, body weight and flexibility moves. The best part is that if you enjoy groovin’ to the music, it hardly feels like a workout when you’re done, even when you’re dripping wet.
Plonk another vote down for incline walking. It seems to give me the best results, with NO detrimental effects on my knees, or muscle. (Old knee injury from skiing 15+ years ago just does not allow running for me any longer).
On a side note, I used to think the eliptical machine at the gym was a good option, but found even it was bothering my knee area. Repetetive motion maybe? I don’t know, but, like said above, incline treadmill walking does the trick. (I usually average 3.5mph at anywhere from 8-12 on the grade).
I like the elliptical trainer. Biking is good as well as a nice brisk long walk.
I’m gonna chime in here and say squats are great for my knees also.
I am missing some minsicus in one knee and nothing has ever given me trouble except running.
[quote]bartonmlee wrote:
why dont you try skipping rope
for 15-20 minutes then walk 4 miles
under 1 hour? since it’s not as hard
on the knees and you get do that and maybe your knee will heal and feel
better. [/quote]
Good god, if you can skip rope for 20 minutes at a clip then you are already a cardio madman… jumping rope is tough.
Whatever doesn’t hurt your knees…hahhaha.
Seriously try 'em all.
calethenics circuits, jump rope, kettlebell work, heavy bag, bicycle, eliptical, rowing, sled, sand bag, tae bo, whatever doesn’t hurt. I’ve had success with a bike or eliptical for 20 minutes. 2 min light 2 min hard intervals. Anything is a good workout with high low intervals IMHO.
Continuous sled dragging for 30-60 min.
Don’t run with it, just walk:forward, backward, sidestep, and cross-over step. Vary the intensity by adjusting the weight.
TNT
Hitting a heavybag is a great workout with no knee impact. Take it easy with throwing hooks until you really learn how to do it or you can hurt your shoulder.
try race walking, as in walking as fast as you can while maintaining form. both feet remain in contact with the ground at all times.
i modify it somewhat in that my arms/hands look more like traditional walking rather than olympic race walkers.
i can get close to the same workout i used to get while jogging. much less impact on the joints.
i’m almost 51 and i believe i will be able to do this for many years.
Marza, after two knee operations and the potential to re-injure them I finally started following my Ortho guys advise…“Knee’s like round motions.”
Walking can really put a heavy “jar” on knees especially if you walk at a cardio pushing pace. Best make sure you do it on a tread mill and at a very steep angle…5 degrees or more. Second benefit from this is pushing off hard on your toes concentrating on your calf flex will give you pump to write home about.
Cycle and eliptical are the best for cardio with bad knees.
On the tread mill carry a couple of 45 or 50 pound db’s to get extra benefit for calves and forearms.
Stay away from the jump rope, jogging, etc.
Us the Tabata Protocal on the cycle or eliptical or the tread mill for a very elivated vascular work out. You can get a killer effect in 15 minutes.
Oneshot.
As a trainer, I have a variety of clients with knee issues – it’s really difficult to suggest one activity when we’re not sure what the actual knee problem is or what caused the injury.
That said – the ellipticals have been the best solution for many of my clients, but there are differences among the brands so do some experimenting. Sometimes no incline on a Precor is better for some, and the Cybex (with incline) is better for others.
As for jumping rope, if you can find a padded surface (GREAT); otherwise try for a indoor/outdoor carpet surface. Make sure you have crosstraining shoes versus running which are padded in the heel (jumping lands you on the ball of the foot). Feel free to make use of a cable machine with leg collars – you can get a workout in without any bearing stress on the knees. Good Luck!
[quote]MrCritical wrote:
I’ve got one of the old Nordic Trac ski machines that you can adjust the arm and leg resistance separately. [/quote]
Heh. Mine’s from 1987 and still works fine. You can probably find them cheap on e-bay. As someone with patella-femoral issues (chondromalacia) my knees feel better after using the nordic track. Eliptical works well for me also.