ShapeFit.com

[sunblossom]

Hi everyone!
Let me start off by saying I am new to this website and it has been so informative and such an inspiration! I started going back to the gym and eating right and I am beginning to see some really positive results.
I am pretty active, I bike 10 miles to work every day which has really helped my stamina for doing good hard cardio. I still needed to kick things up a notch since I wasn't losing weight. So when I went back to the gym, I started to do 30 min on a precor crosstrainer eliptical then straight to the treadmill for 30 min of walking/sprints (2.5 miles).(I also do weights afterward).
Here is my question - I have a really bad left patella - I have dislocated it over 4 times. As much as I like running on the treadmill, it is incredibly painful on my left knee. Are there any equivalent calorie burning cardio excercises that I can do instead of running? Oddly, walking at a fast pace on the treadmill also puts strain on the knee as well and hurts almost more than running.
Any advice would be so appreciated.
-kathy

[jrdnufc]

weights should always come BEFORE cardio. doing it the other way around is dangerous...

as for the cardio, try doing HIIT on a stationary bicycle. do a 5 minute warm up, then do 30 seconds as fast as possible then 60-90 seconds at about 30%. do this for around 15 minutes then another 5 minute cooldown.

[Boss Man]

Definitely use an Exercise Bike. Best form of Cardio in your situation, as it takes pressure off the lower body. Most upper body weight should be channelled away from the lower body reducing tension on the Patella.

[sunblossom]

so i should be doing weights first? i never knew this. it makes sense.
as for the exercise bike, i will try that - maybe even take part in the spin class??
again though, i am an avid cyclist and it hasn't really done anything as far as losing weight. i've been bike commuting to work for over 2 years. i will try the exercise bike though.

[Boss Man]

Well the cycling could have differing effects.

If you cycle a pretty flat route, the body can get used to it, promoting lack of consistency.

If you cycle gently, you lose benefit.

If you cycle too often you counteract weight loss results potentially.

You only need about 2-3 short Cardio sessions a week.

Weights first is better, as heavy bursts of Cardio can sap Glycogen, possibly affecting lifting.

[swanso5]

- here's the thing with cardio - the more times you do the same thing, the less calories you burn each time...what this means that everytime you ride that 10 miles to work, your body is betting more efficient at it and using less calories to get the job done and unless your decreasing calories each time, you might even eventually gain wt as in the end you'll be eating more than your expending, ecspecially if your taking these rides into account as actual "exercise" sessions...make sense? (that is an it in an airtight nutshell)...this is the problem with endless cardio, it gives no metbaolism boost, no muscle gains and no strength gains...srrong and muscley people usually have pretty good bodies, marathon runners don't
- about the knee - you need to incrrease knee stability through deep, full range of motion lunges, increase hip mobility and activates glutes (search "get you butt in gear" for this and increase ankle mobility (search "8 essential warm up drills" for this)...also plenty of foam rolling will be needed too (feel better for 10 bucks)
- you could try incline running / jogging / walking for less impact on the knee, elliptical trainer, bike, rower...i'd go with bodyweight circuits though for the reasons mentioned above but depends what your knee can do

[katiesuarez]

Kathy, have you considered swimming for your cardio? That would be much easier on your joints. And, as already stated, add some weight training to your program.

[SarahPT]

Good advice already given. Yes, weights before cardio is more effective. Cycling, swimming, rowing are all great and easier on your knee. Spinning classes are great, wonderful motivation and a lot of fun.

[Fit_Friend]

I would suggest an elliptical trainer, a rowing machine or swimming.