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Exercise Program..Need Suggestions


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#1 Ellipse22

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    Posted 21 July 2008 - 01:08 PM

    So I have been exercising for a while but due to issues with my knees I've had to slow down a bit. I'm seeking medical attention for it.

    I just bought an elliptical but still want to continue with the lunges/squats - providing the doctor gives me the go ahead - and of course my crunches.

    This is what I have in mind but not 100% sure and was hoping some of you could give me some advice.

    Lunges - 3 reps of 10 - each leg - while using 5lb weights per hand

    Squats - 3 reps of 15 - while using 5lb weights per hand

    Arms - tricepts - 3 reps of 10 - 5lb weights

    Crunches - at least 25 (not sure how many I should be doing to be effective)

    Elliptical - currently at 10 minutes a day - but working on it

    So my question is...Can I do this daily or should I only be doing the squats etc. 3x a week?!?

    I'm kinda lost! I don't want to overdo it but I don't want to do so little that I don't get anything out of it.

    HELP!

    #2 ErinB

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      Posted 21 July 2008 - 01:19 PM

      Do you work out at home or a gym?

      If you have access to a pool, swimming is the best thing you can do because there is virtually no joint impact.

      You might see if you can find an aqua aerobics class. Those will whip you right into shape!

      #3 ErinB

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        Posted 21 July 2008 - 01:25 PM

        To answer the question LOL, if you are using weights, you should give your body and muscles a day to rest.

        When I was being good and in the gym 6 days a week, I would alternate upper and lower body.

        For example;
        Monday - Glutes, & calves
        Tuesday - Biceps & Triceps
        Wednesday - Thighs
        Thursday - Back
        Friday - Quads & hamstrings
        Saturday - Chest

        I would do between 50 & 100 crunches a day and 30-60 minutes of cardio. Yoga was usually 3 days a week.

        That was the reason I was a size 2!

        I know that you can do yoga everyday and it's actually better to do so when you are starting out so you can retain and increase flexibility.

        #4 jrodsgirl

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          Posted 21 July 2008 - 01:28 PM

          I think you will be fine if you keep the weight light. If you increase weight I would give your body at least one day rest. At least that is what I have read. I used to alternate days before between cardio and strength. You could also do combo moves. For example, a squat with a press; a lunge with a bicep curl. Just a few thoughts from the top of my head.

          #5 ashrose

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            Posted 21 July 2008 - 01:32 PM

            Quote:
            Originally Posted by ErinB
            Do you work out at home or a gym?

            If you have access to a pool, swimming is the best thing you can do because there is virtually no joint impact.

            You might see if you can find an aqua aerobics class. Those will whip you right into shape!
            Aqua aerobics is great... Go with a deep water class for no impact. Shallow water aerobics can have some up and down that can bother folks' knees.

            You can do water walking -- your squats and lunges in the pool -- that will help with strengthening and stretching.

            #6 Ellipse22

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              Posted 21 July 2008 - 09:30 PM

              Thanks ladies!

              I work out from home. I don't any machines except for my elliptical. I can't go to a gym because combined we have 4 kids and I work full time. I would prefer to go to a gym..much more me time

              #7 Jen_S

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                Posted 22 July 2008 - 10:12 AM

                Water would be the best workout for you since you have knee problems.

                Here is what I do on Mon. Wed. Fridays:
                15 min warmup at 4mph on treadmill
                Jumprope for 30 seconds
                Walking squats 50
                Back pulldown - 50lbs 3 sets of 15
                Jumprope for 30 seconds
                Walking Squats 50
                Chest press 30 lbs - 3 sets of 15
                Jumprope for 30 seconds
                Stand still squats with medicine ball (when lower bring ball down between legs when squat back up raise ball over shoulders) - 30 sec.
                Bicep lift 20 - 30lbs 1 set of 15 then switch to tri pulldown 1 set of 15 and then rotate back to bi and for a total of 3 sets
                Jumprope for 30 seconds
                Medicine Ball Squats 30 seconds
                Shoulder press 30 lbs 3 sets of 15
                Cardio for min. of 15 minutes.

                Tues and Thurs I do spin for 45 min and on Wed. I do pilates for 45 min. I usually take the weekend off but I am now trying to add something in.
                Our Honeymoon In Ireland!!

                #8 Ellipse22

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                  Posted 22 July 2008 - 12:36 PM

                  Quote:
                  Originally Posted by jkcz0702
                  Water would be the best workout for you since you have knee problems.

                  Here is what I do on Mon. Wed. Fridays:
                  15 min warmup at 4mph on treadmill
                  Jumprope for 30 seconds
                  Walking squats 50
                  Back pulldown - 50lbs 3 sets of 15
                  Jumprope for 30 seconds
                  Walking Squats 50
                  Chest press 30 lbs - 3 sets of 15
                  Jumprope for 30 seconds
                  Stand still squats with medicine ball (when lower bring ball down between legs when squat back up raise ball over shoulders) - 30 sec.
                  Bicep lift 20 - 30lbs 1 set of 15 then switch to tri pulldown 1 set of 15 and then rotate back to bi and for a total of 3 sets
                  Jumprope for 30 seconds
                  Medicine Ball Squats 30 seconds
                  Shoulder press 30 lbs 3 sets of 15
                  Cardio for min. of 15 minutes.

                  Tues and Thurs I do spin for 45 min and on Wed. I do pilates for 45 min. I usually take the weekend off but I am now trying to add something in.
                  OMG Girl! You are crazy! That's alot...way to go! thanks for the info! Maybe I should join a gym

                  #9 Jen_S

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                    Posted 22 July 2008 - 12:55 PM

                    It is a great workout. My FI sister my MOH is a trainer so she gave me the routine. You could really do it all at home with a exercise ball and some weights if you wanted to. I am do better when I go to the gym.
                    Our Honeymoon In Ireland!!

                    #10 zorlack76

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                      Posted 22 July 2008 - 01:05 PM

                      For theraputic excercises, you are going to want to go high rep, low weight. The muscles in the knees are very small and respond better to high rep excercises. If you are looking to bulk up your legs, then go for lower rep, heavy weight exercises. Stationary lunges are good. Try this: Do 15 stationary lunges forward, 15 to the side, and 15 to the back. Its a little funky at first, but you will get used to it within the first few reps. Do that for each leg at least once per day. Also do pistol squats. For those, balance on 1 leg and life the other leg about 6 inches off the ground. Squad down using your one leg and barely tough the raised leg to the ground. Do this 15 times to the front, side, and back just like the lunges. The third and final exercise for therapy (as well as losing weight) is stand on the bottom step of a set of stairs in your home. Keeping 1 leg on the very top, lower your other leg down until it touches the lower step. Do 20 per leg.

                      This is a great cardio exercise too. Try not to rest too much between sets. That will keep your heart rate up. DON NOT FORGET TO STRETCH!!! Stretch your legs at least once (its better if you do it twice) per day. Take 10 minutes and do a full lower body stretch. Your knee muscles/legaments/tendons are very sensitive and if you are having knee pain, you may just need to stretch it to recover from the injury. Im pretty well versed in the area of therapy, diet, and excercise, so if you have any more questions, feel free and PM me.




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