cardio w/ injured knee

heidi_sweetclover · Post by **heidi_sweetclover** » Tue Jun 16, 2009 10:32 pm

I can't think of any good cardio excersises that don't involve mobilizing left knee in some way

Any ideas????

Packard · Post by **Packard** » Wed Jun 17, 2009 9:15 am

They make machines that resemble a bicycle pedal at eye level. You are seated and you use your arms to rotate the "pedals". This is commercial gym stuff and too expensive for most home gyms. Check with a local gym and see if they have this equipment. See about short term memberships (until your leg heals).

Once you are able to stand with good stability, a speed bag (light weight punching bag) is a cost-effective and highly effective upper body cardio workout.

Once you get the rhythm down pat, this can be a very satisfying exercise. It is very (VERY) noisy though and you absolutely cannot do this in an apartment.

Juggling with weighted balls is another good cardio exercise. Use something like lacrosse balls to give it some heft. This is the least expensive way to go, but there is a steep learning curve.

If you have a training partner, then a medicine ball toss is ideal. A medicine ball is about the size of a basket ball, but is much heavier. You stand about 6 to 10 feet away from your training partner and toss the ball back and forth quickly. Use 2 hand tosses and vary it by doing underhand tosses, overhead tosses and tosses from the chest. (Kids LOVE this exercise as they try to knock each other over with the hard tosses). There are some mild risks associated with the medicine ball. You can jamb a finger catching the ball and it can be very painful. You can "catch" the ball full on the face and break your nose. Most people can use the medicine ball like this for many years without injury. Just be aware of the risks. You can do this seated if you cannot stand (over head and chest throws only).

The medicine ball tosses offer the best workout and they would be first choice for upper-body training.

The speed bag would be second choice, but it will involve some torso twisting and you might not be ready for that yet.

A heavy punching bag can give you extraordinary upper body work outs, but it probably is beyond your knee's current capability.

heidi_sweetclover · Post by **heidi_sweetclover** » Wed Jun 17, 2009 1:41 pm

Those are great ideas Packard...and the speed ball would be great stress relief!! Didn't even think about medicine balls...(duh!) thx for the post

Packard · Post by **Packard** » Wed Jun 17, 2009 1:53 pm

Keep in mind that any punching will cause your body to rotate some and might stress the knee. You will have to judge for yourself.

I've always found that the speed bag (and the heavy bag) to be a sublimely satisfying exercise. The heavy bag takes an awful lot out of your body and you should do that at the end of your workout.

Boss Man · Post by **Boss Man** » Wed Jun 17, 2009 6:47 pm

You could also try things like Round The Worlds. They work fine with one person, once you've got the technique down.

You could also do Punch Sit-ups.

heidi_sweetclover · Post by **heidi_sweetclover** » Wed Jun 17, 2009 10:30 pm

Also... it's not THAT terribly bad.. i mean- it's bad, but... ya know?? haah dunno if that makes sense!! I'm going nucking futs trying to keep from breaking out into sprints! ha I'm takin' ibuprofen for inflammation, and im wearing a brace. any thoughts on possible recovery time? Or-- should i cut cals/fats/carbs while i'm out of commission?? if so, by what %?

Packard · Post by **Packard** » Thu Jun 18, 2009 7:53 am

Hitting the heavy bag will knock the starch out of you in just a few minutes.

Start with 3 sets of 1 minute (I know 1 minute does not sound like much, but you'll be begging for a break after 1 minute).

Add 1 minute to each set each week until you reach 5 minutes. (5 minutes is what the Mixed Martial Arts --MMA--competitors have to go for a single round.)

So after a few weeks you will be able to beat the tar out of the guys in the octagon.

Seriously it will tire you faster than almost any other cardio exercise. It works your arms (biceps and triceps), your shoulders & traps, your spinal erectors, hips, femoral biceps and calves. You will be amazed how tired and how quickly you tire hitting the heavy bag.

heidi_sweetclover · Post by **heidi_sweetclover** » Thu Jun 18, 2009 6:20 pm

Well, i think there's a big punchig bag at the Gold's i go to. no speed ball though. I guess i'll give it a shot...um although i seriously doubt i'll be beating the tar out of any of the guys in the octagon!!!

Boss Man · Post by **Boss Man** » Thu Jun 18, 2009 6:37 pm

Perhaps consider taking pro anti-inflammatory foods too. Pineapple for the Bromelain, and Apples, Peppers and Onions, (red especially), for the Quercetin, if you're not already having some of those.

heidi_sweetclover · Post by **heidi_sweetclover** » Fri Jun 19, 2009 7:16 am

See?? that's why these posts are worth making. another great idea. thanks alot

Packard · Post by **Packard** » Fri Jun 19, 2009 7:52 am

heidi_sweetclover wrote:Well, i think there's a big punchig bag at the Gold's i go to. no speed ball though. I guess i'll give it a shot...um although i seriously doubt i'll be beating the tar out of any of the guys in the octagon!!!

You will need to get proper fitting gloves for this. The well-padded gloves will cost $30.00 to $40.00, and are worth it.

Don't try to kill the bag or try for really fast strikes. Strive for a rhythm. 1, 2. 1, 2. 1, 2. Left jab, right cross; left jab, right cross.

1, 2; 3, 4. Left jab, right cross; left hook, right uppercut.

Just go for solid strikes with a rhythm. The speed and intensity will follow automatically as you progress. Take it easy in the beginning as your hands and wrists are not used to the beating they will take. Over the first 3 or 4 weeks they will get acclimated and they will not be sore anymore.

The heavy bag is worth the effort. It will give you upper body cardio work (which running won't do), and it will drain the stress right out of your body. It will also make you more capable of defending yourself; an advantage that should not be overlooked.

Packard · Post by **Packard** » Fri Jun 19, 2009 10:54 am

Boss Man wrote:Perhaps consider taking pro anti-inflammatory foods too. Pineapple for the Bromelain, and Apples, Peppers and Onions, (red especially), for the Quercetin, if you're not already having some of those.

Any naturally occurring aphrodisiacs?

Boss Man · Post by **Boss Man** » Fri Jun 19, 2009 4:48 pm

Well Arginine in Proteins, promote Blood flow, which is good for sexual health.

There is something in Garlic and Onion called Allicin, which I believe has properties you're enquiring about, and supposedly it might have anti-cancer properties so I believe, though I think that's not as well founded as other foods like Berries, Soy, Whole-grain etc etc.

heidi_sweetclover · Post by **heidi_sweetclover** » Fri Jun 19, 2009 8:35 pm

chocolate

mmmmm....chocolate hehe

Boss Man · Post by **Boss Man** » Sat Jun 20, 2009 6:32 pm

Slight issue with Chocolate being though, it's a Methylxanthine, and the Theobromine content can be converted to Uric Acid, making Chocolate a Pro-Gout promoter, just like Caffeine, and the Nitrogen in Saturates and Proteins that also convert to U C.

Not trying to burst anyones bubble.

Although moderation of Chocolate could prevent this issue. After all the slim people they use on Chocolate adverts probably do.

Though I get what you're saying about the Chocolate as a Aphrodisiac though, as I've heard that before.

Some people even say they prefer it to the old hows your father. There's been surveys and everything