Do you go to the gym? If so, please help!!

[tiggerlover]

I made my WW goal without exercise, but I know to maintain the weight loss I need to exercise. Since making goal 9 months ago I was going to Curves, which worked well for me, but under my physical therapists orders I am on a medical leave. I joined the local gym and I need advice on what I should be doing. I have to avoid anything that puts stress on the knees, but at the same time I have to build up the muscles in my legs to help my knees. My therapist has recommended the recumbent bike and walking on the treadmill, in addition to swimming, but I would like to incorporate some of the weight machines. I have a definite 3 days a week to focus on the gym and some weeks I may have 4 days, but I want to plan for three and treat the fourth day as a bonus. How do I work with the weights and cardio, what kind of rotation should I be using, how many reps should I be doing on the weights and in what sequence, if any should I follow?

Thanks in advance!!

 

[MelanieC]

I prefer free weights, but the machines work well too. I would start off by having the gym walk you through the machines and have them recommend a work out for you.

Most of the time I'll do 1 day upper body weights, 1 day lower body weights, rest and then do 1 day upper and 1 day lower again. You could do so many variations with weights.

 

[3DisneyKids]

Your gym should have a trainer that meets with new folks to give them orientation to the machines. I would schedule an appointment and explain to your trainer about your knees, etc. and he/she should be able to give you some great exercises. I, too, have a bad knee and need to be careful about which exercises I do....and sorry, but for the life of me I can't imagine how to describe them without demonstrating. Mostly, though, they are lots of stuff with "the big ball" and getting yourself in all kinds of funky positions... And as someone who did weights for years, let me tell you, these types of exercises totally tone you and work you like mad!

 

[Tarabra]

The Elliptical Machine is low impact for your knees. I also do the circuit of the weight machines and go up and back 3 times doing about 10 reps each. I think that's sort of what Curves is like. I've never been to curves. Work your upper body and abs and do what you can w/ your knees on the machines. The adductor and abductor machines are great. That's where you work the inner and outer thighs. Although sometimes just strengthening the muscle right above your knee does wonders. I used to have an achy knee and when I started doing aerobics and strengthened that muscle the sore knee went away. Just don't overdo it at first. Congrats on making your goal!!

 

[twoWDWfools]

Congrats on making your goal!

I tore my ACL in Sept and went to physical therapy. My therapist told me to continue with leg presses (push thru your heel, not toes), leg curls - never extensions as it puts pressure on the knee in the wrong direction. Also various work outs with the balance balls (3DisneyKids is right - they work you!), and leg lifts with either ankle weights or resistance bands.

Good luck!

 

[ohMom]

just wanted to add..i read in Prevention magazine that one of the most effective ways to tone is with a resistance band. i did the workout saturday in the magazine and it was great...tough but each exercise targeted multiple muscle groups.

i also love the stability ball and BOSU.....ask them to introduce you to those with some started exercises

do they have reasonable prices for a trainer? i find a trainer pushes me more than I push myself, and shows me new exercises in the meantime

 

[Harvest02]

I am doing a one week free trial at my local Snap Fitness and I have to say, I really like the Arc Trainer. It is like an elliptical machine. I don't find there is any pressure on my knees, and it is a great workout! I am planning on going again today to work out on it. Bring the IPod and away you go!!!

 

[tiggerlover]

Thank you all very much!!! I think this is a work in progress.