Exersize experts...I need some help please!
 

First of all, I am new to 3FC and I just want to say thanks to all of you who post regularly and make this forum as vibrant a community as it seems to be. I am excited to be here and looking forward to getting healthy.

But I do have a bit of a problem and I was hoping some of you exersize veterans out there can give me a hand. I injured my knee about a month ago and it is still giving me a fair amount of pain. I am unable to do any type of weight bearing cardio, so I can't use my elliptical for that. I also can't really go on short walks (which I am able to handle, pain-wise) because of the snow/ice all over my neighborhood. I do not have a gym available to me nor do I have the funds to join one. What I do have is this:

A Precor Elliptical (kinda useless right now)
A set of Dumbells from 5-40 lbs.
A Swiss Ball

Can anyone help me design a workout that will get my heart rate going and my muscles pumping and work around this injury? Oh, by the way, I should mention that I am a beginner at this; I was just getting started with my workouts when I slipped on the ice and hyperextended my knee.

Any advice or input would be appreciated.
Thanks in advance and I look forward to getting to know some of you! :D

Have you seen a personal trainer for your knee?

When I had knee issues, I did a lot of various exercises that helped build up the muscles around the knee. Many of them involved using a resistance band and light ankle weights.

Also, when I first started working out seriously, it was right after a knee injury and I couldn't do any cardio without it being painful. I focused on lifting weights and ended up losing around 50 lbs before I did any cardio activities.

I would highly suggest you read the stickies on this forum to get some idea about what to do with weights. There are some good links that show a good deal of exercises.

As for your specific question, I don't really know. Lifting weights can get your heart pumping but I'd also be concerned about your injury and making sure you let it heal.

Forget the personal trainer, have you seen a doctor?

I wouldn't suggest anything until you have a medical diagnosis. Hyperextended usually means ligament strain, but a month of pain and not being able to do any weight bearing (even no impact) cardio would indicate injury.

Mel

Certainly get the knee checked out. if you physician gives you the all clear for walking try "mall walking." In our city some of the indoor malls open early to allow people to walk just for exercise. I have seen people of all ages and fitness levels do laps for an hour or so before the stores actually open. You may want to call ahead to see if this is an option in your local malls.

You have a nice selection of free weights. Check out this site for examples of form and how to put a program together based upon your goals. http://stumptuous.com/cms/index.php Adding strength training while recovering from your knee injury will help you feel like you are still making progress toward your goals. You may even want to google "knee exercises" for suggestions on exercises specifically for the quads which help support the knee functions.

Good luck and I hope you have a speedy recovery.