If you're someone who has had a knee replacement and is looking to lose weight and put on muscle, then you understand the limitations of what you can do. Running, deadlifts, squats, and lots of other exercises are not a great idea. These exercises put your knees through a lot of stress. This doesn't mean that you have to simply focus on diet and skip the exercise. There are plenty of exercises you can do that will build muscle and help you lose fat. Here are a few.
The Bench Is Your Friend
When it comes to weightlifting, there are three main lifts: deadlift, squat, and bench press. The first two are going to be things you should avoid, but the last one is definitely one your will want to include. The bench press is a fantastic exercise that builds your forearms, pecs, deltoids, and traps.
In addition to using the bench for the bench press, you can use it for the seated military press. You should use dumbbells for this exercise. Have them at either side of the bench and then perform the overhead press. The military press (also called the overhead press) really hits the deltoids and your traps. It's excellent for upper back development. Because you are seated and your picking the weights up from the floor (or off the bar during the bench press), there is no stress on your knees.
Don't Forget The Preacher
There's a special bench called a preachers bench that is used for one specific exercise: preacher curls. These are done to isolate your biceps. If you do a regular seated (or standing) bicep curl you will oftentimes use stabilizer muscles to assist with the lift. This is not necessarily a bad thing, but when you are looking to really get a bicep pump and target the single muscle, then nothing beats the preacher curl.
The reason the preacher curl bench is great for people with knee problems is that you don't have to bend down and pick up the barbell. You sit down in the seat and reach over the "pulpit" and take the barbell off the preacher bench rack. You then rest your arms on the angled "pulpit" and perform the curl. It's as low impact on your knees as you can get.
Swim It Out On Cardio Days
Lifting weights is great for building muscle, but it doesn't give you a good cardio workout. In order to get a good, low impact, fat burning workout, you should swim. Swimming laps is no impact and burns fat. The amount of calories you burn will depend on your weight, how fast you are swimming, and how long you swim for. But, to give you an idea, a person weighing about 200 pounds, swimming at a moderate pace, will burn around 650 calories an hour.
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24 June 2016
Hello, I’m Gene. Welcome to my website about exercise. While I was growing up, I viewed exercise as an unnecessary way to torture myself. I did not have the confidence required to see that I had the ability to perform exercises with the best of them. Through the years, I have learned to love exercise by slowly ramping up my activity levels. I always switch up my exercise routines to avoid growing bored with the activities. I hope to use this site to help other people learn to love exercise as well. Please feel free to visit my site often to learn all you can about this important topic.