Knee pain may feel like something standing in the way of achieving your fitness goals, and it’s no secret that many cardio exercises that are great for increased fat burn certainly do put added pressure on your joints which may lead to irritation and inflammation. If knee issues have been stopping you from becoming the most fit version of yourself, we spoke with Shari Roberson Belmarez, ACSM certified personal trainer, E-RYT 500, YACEP, certified yoga therapist, and VFit Studio’s head yoga instructor to get her advice on the best exercises to integrate into your routine that will allow you to amp up fat burn without sacrificing your joints.
Swimming
An oft underrated form of cardio, swimming is a great way to burn calories, increase your lung capacity, and build up full-body strength without putting undue pressure on your knees and joints. “Swimming or water aerobics is fabulous for anyone suffering from knee issues,” suggests Belmarez. Oscillating between the different strokes can help to strengthen different muscles, and water creates a natural resistance so you can strike the balance of burning fat while building muscle with ease.
Indoor Biking
While outdoor or off road biking may pose more of a risk to your knees and joints, particularly if you’re prone to injury, indoor biking or spin classes are a great way to torch fat without putting too much pressure on your body. “If you are on an indoor bike, keep the resistance at a lower level,” suggests Belmarez. “If you are riding outside, ride on flat roads.” The indoor bike machine at your local gym is a great option, and if you’re into a more luxe experience, occasionally investing in a spin class can help to add some variety to your exercise routine–complete with a great playlist.
Ellipticals
If you are back in the gym, using the elliptical is a great way to burn fat without necessarily pounding the pavement, or the treadmill for that matter. “Elliptical trainers and walking can also be great ways to get a low impact/higher intensity workout,” notes Belmarez. Setting the resistance on your elliptical machine to a higher input will help to boost your workout, increasing calorie burn without being particularly high pressure on your knees. If you choose to walk on the treadmill, turning up the incline will still be gentle on the joints while adding an extra level of difficulty to your workout.
Low-Impact Cardio
Not quite ready to head back to the gym for your workouts? No worries; subscribing to a home workout program such as VFit can help you to tailor your workouts to reach your fitness goals without ever leaving your living room. “There are lots of great options for cardio from a chair, like VFit Studio’s Chair Fit,” suggests Belmarez. “Just about any exercise that can be done standing can be done in a chair without the added strain on the knee.” Below, she provides a follow-along workout which will help you to get in your cardio for the day while still being gentle on your knees. The best of both worlds!
One minute each move. Do as many sets as you choose. 3 sets would equal 24 minutes.
March in place and pump arms
Kick front as front punch opposite arm (right leg kick left arm punch, switch)
4 quick feet march alternate R/L side kick
Jump jacks & reach arms overhead
4 front punches, 4 hooks, 4 upper cuts (R/L/R/L) repeat from punches
Turn to R side--front kick R leg, back kick L leg 30s, repeat turning to L--front kick L leg, back kick R leg
4 quick little marches, sidekick R, 4 quick little marches, sidekick L
Pull L arm down as reach R ankle up and repeat R arm down to L angle up, knee is turned out so inner thigh works
Taking the impact out of your cardio workouts is going to be the best way to preserve joint and knee strength without causing injury or unnecessary pain. “Be sure not to confuse cardio or even high intensity with high impact. If you are experiencing knee pain you want to avoid high impact and hard surfaces,” explains Belmarez. Above all, it’s recommended to first see a doctor or primary care specialist if you’re working through knee problems in order to determine the best exercise program to allow you to reach your goals without putting your health at risk.
