In my early twenties I played numerous sports, ran long distance, went mountain climbing but I have since had issues with knees (probably from those twenties) which has resulted in chronic knee pain and sharp pain when I play sports. This pain has eliminated many of the different activities I used to participate in but I don't want to become sedentary and put on thirty pounds so I have tested out different activities I can do to get my heart rate up and burn calories. For those who also suffer from knee issues here are some ideas that can hopefully get you back in the game.
And while many might wish it were the case, there are numerous court proceedings that show otherwise. Although you are free to do what you want, wise homeowners take the necessary steps to protect themselves against litigation. Read through these points to determine whether you have adequate liability insurance.
Be careful of breath stroke as it involves bending your knees. You will probably want to work on your flip turns to avoid having to stop at the end of each pool length. Something you can also do (depending on your knee issue) is high knee exercises in about four to five feet of water. The water resistance will soften any impact on you knee from your leg touching the bottom of the pool but you still get to exercises your upper legs and butt. Definitely make use of swim boards to get a solid leg workout in. Unfortunately swimming is not the most efficient calorie burn as the most you get is 704 calories in an hour (if you know butterfly you can burn 774 calories per hour).
Jump rope Great for getting your heart rate up and works out your calves, shoulders, and forearms especially. You need to be careful with this exercise depending on the level of knee damage that you have experienced. My particular issue is putting pressure on my knee when it is bent more than 140 degrees. The benefit of jump rope is that your legs stay relatively straight and there is no extreme pressure on the joint. You are also landing on two feet as opposed to running which places all the stress on one knee at a time. Jump rope is a great exercise and burns quite a bit of calories. Running which is the most efficient exercise burns about 880 calories in an hour while a fast jump rope burns around 840 calories per hour. This is one of my favorite exercises to use as a warm-up and warm down for weightlifting.
* Food-As you eat throughout the day make sure that as you come closer to bed that you are not hungry and not overfull. Hunger or thirst may wake you for a midnight snack while being beyond full will probably guarantee you a trip to the bathroom as well as be hard to digest, keeping you up at night. * Nightcap-Make sure to avoid alcohol before bed. Nightcaps may make you fall asleep but they will likely wake you up later in the night as well as reduce your sleep quality. * Caffeine-Definitely a poor idea any time after lunch as the effects of caffeine last for hours and may end up preventing you from falling asleep. * Electronics-Not a good idea before you is going to bed. The light shining into your eyes will suppress your body's release of melatonin and using electronics will stimulate your mind rather than help you relax and prepare for bed.
Working from Home An important point to realize is that any sort of business run from your home is usually not covered under your homeowner's insurance policy. For instance, if someone delivered a business package to your door and proceeded to slip and fall on your front steps, your home liability insurance would not step in to cover any lawsuits based on the event. The good news is that you can often purchase what is called an add-on or rider that ensures your home insurance covers your home business.
Walking, Elliptical, and Cycling These exercises offer low impact to your knee but elliptical machines and cycling involve bending your knee repetitively. For my injury (patella femoral disorder) this is a bad idea, but if your injury is strictly impact these are great exercises for you. Walking is always a great idea but it takes a long time to burn calories. Instead of setting apart time to walk make it part of your day. Bring something to do and just head off to different destinations. I have gotten into the habit of listening to books on mp3 so I will pop in my headphones and walk to the store. If you insist on heading to the gym for your workout jump on the treadmill and increase the incline to make it a harder workout.
Simple acts like roping off a dangerous area of the house or putting up signs in the yard to make sure people are aware of potentially hazardous situations can prevent liability problems altogether, saving you time and money.
A typical exercise routine I will do includes: 1. Jump rope (5 minutes) 2. Pull-ups 3. Kettle bell straight arms lifts 4. Crunches 5. Pushups 6. Flutter Kicks 7. Inside and outside straight leg extensions 8. Planks 9. Modified leg extension machines 10. Back to Jump rope
Along with good exercises there are a number of exercises you should avoid. These may include basketball and volleyball (jumping), sports involving running, and squats or leg presses. It really depends on your injury but know your limits and don't make sure not to further injure yourself. A perk of getting in shape is that many health insurance companies will lower our premiums if you report regular exercise and take a health inspection annually. So along with a great body you get affordable health insurance. I hope these ideas helped and get you back to a healthy lifestyle.
And while many might wish it were the case, there are numerous court proceedings that show otherwise. Although you are free to do what you want, wise homeowners take the necessary steps to protect themselves against litigation. Read through these points to determine whether you have adequate liability insurance.
Be careful of breath stroke as it involves bending your knees. You will probably want to work on your flip turns to avoid having to stop at the end of each pool length. Something you can also do (depending on your knee issue) is high knee exercises in about four to five feet of water. The water resistance will soften any impact on you knee from your leg touching the bottom of the pool but you still get to exercises your upper legs and butt. Definitely make use of swim boards to get a solid leg workout in. Unfortunately swimming is not the most efficient calorie burn as the most you get is 704 calories in an hour (if you know butterfly you can burn 774 calories per hour).
Jump rope Great for getting your heart rate up and works out your calves, shoulders, and forearms especially. You need to be careful with this exercise depending on the level of knee damage that you have experienced. My particular issue is putting pressure on my knee when it is bent more than 140 degrees. The benefit of jump rope is that your legs stay relatively straight and there is no extreme pressure on the joint. You are also landing on two feet as opposed to running which places all the stress on one knee at a time. Jump rope is a great exercise and burns quite a bit of calories. Running which is the most efficient exercise burns about 880 calories in an hour while a fast jump rope burns around 840 calories per hour. This is one of my favorite exercises to use as a warm-up and warm down for weightlifting.
* Food-As you eat throughout the day make sure that as you come closer to bed that you are not hungry and not overfull. Hunger or thirst may wake you for a midnight snack while being beyond full will probably guarantee you a trip to the bathroom as well as be hard to digest, keeping you up at night. * Nightcap-Make sure to avoid alcohol before bed. Nightcaps may make you fall asleep but they will likely wake you up later in the night as well as reduce your sleep quality. * Caffeine-Definitely a poor idea any time after lunch as the effects of caffeine last for hours and may end up preventing you from falling asleep. * Electronics-Not a good idea before you is going to bed. The light shining into your eyes will suppress your body's release of melatonin and using electronics will stimulate your mind rather than help you relax and prepare for bed.
Working from Home An important point to realize is that any sort of business run from your home is usually not covered under your homeowner's insurance policy. For instance, if someone delivered a business package to your door and proceeded to slip and fall on your front steps, your home liability insurance would not step in to cover any lawsuits based on the event. The good news is that you can often purchase what is called an add-on or rider that ensures your home insurance covers your home business.
Walking, Elliptical, and Cycling These exercises offer low impact to your knee but elliptical machines and cycling involve bending your knee repetitively. For my injury (patella femoral disorder) this is a bad idea, but if your injury is strictly impact these are great exercises for you. Walking is always a great idea but it takes a long time to burn calories. Instead of setting apart time to walk make it part of your day. Bring something to do and just head off to different destinations. I have gotten into the habit of listening to books on mp3 so I will pop in my headphones and walk to the store. If you insist on heading to the gym for your workout jump on the treadmill and increase the incline to make it a harder workout.
Simple acts like roping off a dangerous area of the house or putting up signs in the yard to make sure people are aware of potentially hazardous situations can prevent liability problems altogether, saving you time and money.
A typical exercise routine I will do includes: 1. Jump rope (5 minutes) 2. Pull-ups 3. Kettle bell straight arms lifts 4. Crunches 5. Pushups 6. Flutter Kicks 7. Inside and outside straight leg extensions 8. Planks 9. Modified leg extension machines 10. Back to Jump rope
Along with good exercises there are a number of exercises you should avoid. These may include basketball and volleyball (jumping), sports involving running, and squats or leg presses. It really depends on your injury but know your limits and don't make sure not to further injure yourself. A perk of getting in shape is that many health insurance companies will lower our premiums if you report regular exercise and take a health inspection annually. So along with a great body you get affordable health insurance. I hope these ideas helped and get you back to a healthy lifestyle.
About the Author:
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