Fitness Minutes: (15,322)
449 4/23/12 1:01 P
When biking, I grab some weights and lift them above my head. Anytime you get your hands above your heart, your heart rate goes up. I use the weights to work my bicep, tricep and shoulder.
Fitness Minutes: (43,933)
4/23/12 8:44 A
The orthopedic doctor (sports medicine specialist) I saw didn't place any restrictions on my activity, but that was also a year and a half ago and my knee's worse now. The earliest I could get in to see a new doctor is a month from now.
I've been limiting myself to the treadmill and elliptical machine. My gym doesn't have an arm cycle; biking generally aggravates my knees further. Water exercise sounds like the best option but I can't afford pool admission.
Thanks for the boxing suggestion. I love kickboxing, so that might be a good alternative to bring my heart rate up.
Fitness Minutes: (40,376)
275 4/23/12 7:50 A
Try doing some boxing exercises. When I do the punching segments from Jillian Michaels' Banish Fat Boost Metabolism, my HR easily gets up into the 130-140's.
4/23/12 7:12 A
I know how you feel. Trying to exercise at 60% just makes me walk away from my workout annoyed and frustrated.
What are you doing now, and where are you doing it? There are lots of things you can do to raise your heart rate that don't involve the legs - someone mentioned swimming, which is good. If you belong to a gym, ask if they have accessible equipment; they may have one of those things that's like a stationary bike for your arms.
Also, you don't say who you've talked to about your knee. Have you seen a doctor who specializes in sports medicine? They could probably give you better answers and refer you to local resources.
Firstly, working out at at even 65% will give you many of the broad health benefits (eg. lower risk of heart disease, etc). While it won't give you the cardio fitness of higher heart rates, it will still build a good moderate base of functional fitness.
One option might be to explore some forms of exercise that are easier on your knees. Some (not all) people with joint issues find the low impact nature of a stationary bike a good way to exercise. Many people find swimming or water walking to be even easier, as it involves much less knee bending, and of course, your knee is no longer bearing your weight.
Fitness Minutes: (112,042)
46,222 4/23/12 12:08 A
As you stated, "some exercise is better than none." If you are unable to workout at a higher intensity than what you are doing, due in part to your chronic knee issue, than by all means try not to let that deter you.
Have you spoken with your doctor about what activity you have been cleared to do?
Fitness Minutes: (43,933)
4/22/12 11:57 P
Because of a chronic and worsening knee injury, I've been unable to raise my heart rate during exercise to at least 65% of my max heart rate without a worrisome level of pain. While I feel like I should be working out in my target heart rate zone in order to burn more calories and reap the cardiovascular benefits of exercise.
Does exercising in the fat burning zone (about 60% of max HR) provide any benefits to speak of? I know some exercise is better than none at all, but I feel like I'm slacking off and practically wasting my time when I barely get out of breath.
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