So I've had to modify my workouts to accomidate my knee. The only thing I've had to modify is my cardio, and a few muscle group specific exercises.
My cardio consists of a HIIT(High Intensity Interval Training)
Usually on the treadmill, sometimes on my spin bike when I'm not in a class.
*see below for my modified cardio*
5 min warm up *3.0* Try adding some incline
2 minutes 4.5-4.0 -brisk walk
2 minutes 6.0-7.0 -jog/run
1 minute 9.0 -run
repeat 4 times
Cool down for 5 minutes.
Sometimes I do this twice. Once at the beginning of my workout and once at the end. Depending on what kind of mood I'm in.
I lift with my trainer 3x a week and do a tbw(total body workout)*however, on cardio days I always end up doing a little lifting.
TBW-is where you focus on the whole body in one session *CRAZY* we have to maximize our time, so it's a lot of supersets(back to back sets, with little to no break)
Upper body(3-4 exercises)
Lower body (3-4 exercises)
lowest weight, highest reps(usually 15reps)
Heavier weights, mid reps(usually 10reps)
Heaviest weight, low reps(usually 5)
If TrainerBoy is feeling super fiesty he'll make me do it twice.
*sometimes I hate him* But mostly I love him
I like to use the machines for upper body, and a mix of machines/free weights for lower body. Right now I'm doing a lot of squats(with no weights) and *some* lunges. More on that next week
Over the last 8 months I haven't been able to run so I've been doing a high incline 15% walk @ a 3.0 pace for an hour, and I HIIT on the bike for an hour as well. I try to burn around 1000cals a session with cardio, plus all the extra I burn from lifting weights.
I also started spinning again last week. I'm spinning 2-3x a week for 60 minutes. I'm able to load up on the resistance with no pain. I'm just not able to get off my saddle(seat)