Tag Archives: Medicine Balls

How To Perform Cardio Exercises If You Have Bad Knees

Cardio exercise

Cardio exercise is a high-impact activity that can seriously backfire if you have bad knee problems. Cardio workouts with injury are always a gamble, even if you are otherwise young and healthy. Running or rope jumping with bad knees is not a good idea because of all the impact and pounding on your joints. Did you know that when you run, your body absorbs your weight x 7 every time you take a step? So if you weigh, say, 170 pounds— that would still be 1,119 pounds of pressure on your knees every single time your foot hits the ground.

Other exercises without impact and pounding, like cycling, still put a lot of repetitive stress on your joints, especially knees and ankles.

No joint stress cardio

To protect your knees from the impact and repetitive stress of cardio, here are three items you can easily work into your training routine. You will tone your muscles, burn calories and keep your knees in good shape.

1.     Battling ropes

Battling ropes need to be long and thick, the more the better.  Loop them around something stable that will not move and then take each end in your hands, pulling while doing the exercises. A good example of battling ropes cardio is rope slams— where you slam each end of the rope up and down on the floor, making waves. These exercises are quite aggressive for most people, so start slow and move up to longer sets as you feel more comfortable with it.

2.     Kettlebells

Cardio kettlebell exercises involve a lot of swinging and snatching. You can effectively strengthen the muscles in your hamstrings, glutes and lower back, but putting no stress whatsoever on your knees. Kettlebells come in different sizes and weights, but it is always a good idea to start slowly. Try 44 or 53-pound units and then move on to heavier ones as you see fit.

3.     Sledgehammer

Sledgehammer exercises, or sledgehammer swings, involve an eight-pound and a car tyre. The bigger the tyre, the better. You swing the sledgehammer hard against the tire, hard and rhythmically, in circular motions. Do a number of sets on each side (Twenty is good to start with). There will be no impact on your knees, but your pectorals, upper body and biceps will benefit tremendously.

Each of these three exercises can be part of a workout routine, or be the routine itself. You can include them as needed in your usual training, and feel all the benefits of cardio exercise without causing further injury to your knees.

10 Exercises for Toning Your Body After Weight Loss

Body Toning

We are always given tips to losing weight; drink more water, do cardio, eat less, decrease your serving size. But after we lose the weight, what’s next? We have hanging arms, tummies and flabby legs. One obstacle has been overcome and another created.

Below is a list of exercises that you can do to tone your body after you have lost the weight. The exercises have been categorized into upper, lower and total body workouts.

Upper Body Workouts

  • Push-ups

Moving yourself from a full plank position, with your hands apart and your feet together, bend your elbows while you lower your body toward the floor without touching. Keep your back straight and avoid touching the floor with your inner body. Do 10-15 reps.

  • Chest Press

Lie on your back, knees bent at hip width and arms out at 90 degrees with dumbbells in hands. Lift arms towards the ceiling and press the weights to the center of your chest. Do 10-20 reps.

  • Kneeling Curls

Kneel, shoulder width apart, with your arms by your side with dumbbells in your hands. Do bicep curls, turning your palms up while lifting. Do 10-15 reps.

  • Quadruped Kickback

Start in a kneeling position with your hands on the floor with dumbbells in hands. Bend your right elbow upward with your palm facing in and extend your arm to your hip. Return elbow to original position and repeat on left side. Do alternate sides for at least 5-10 reps.

Lower Body Workouts

  • Rear Lunges

Holding dumbbells with your arms by your side, stand upright with your feet together. Take a wide step back with your right leg into a lunge while bending both knees. Keep left thigh parallel to floor. Return to standing position. Repeat using other leg. Do 10-20 reps.

  • Sumo Squat

Holding dumbbells, stand with your feet wide apart. Bend your knees so they go over your toes. Extend your arms and bring them slowly down towards the ground. Complete 20 reps. 

  • Side Lunges

Holding dumbbells with your arms by your side, stand upright with your feet together. Using your right foot, step to the side, while bending your knee and pressing back your hips. Return to start position and do the same with the left leg. Do 10-20 reps.

Total Body Workouts

  • Plank Inchworm

Start in full plank position. Slowly walk your hands in towards your legs as your hips are lifted in a pike position. Walk your hands back to the original position. Do 5 reps.

  • Lawnmower Row

Start in a lunge position with arms by your side. Reach left arm towards your right shin and row left elbow behind your body while rotating your torso to the right. Lower your left arm and do 15 reps.

  • Squat Curl and Press

Do a full squat holding dumbbells with your hands reaching downwards. As you stand, bend elbows to shoulder width, curling the dumbbells in with the palms facing each other. Press the weights overhead. Do 10-15 reps.

 

Weighted Balls and Their Differences

BAlls

Gym routines are continuously being tweaked in a bid to maximize time spent in the gym. Weighted balls have been included by fitness enthusiasts looking to spice up their work out and make it increasingly rigorous. This piece will discuss the advantages and disadvantages of both slam balls and medicine balls. Which one is better or are they both the same?

Slam Balls

They come in different weight classes ranging from 2lb all the way up to 50lb. It is up to the type of exercise one is conducting as to which slam ball is required. The largest one can be equated to being the size of a regulation basketball. It is easy to handle and is often preferred by people in the gym.

The advantage of a slam ball over a medicine ball is its ability to be thrown. You can easily toss it around for exercises requiring throwing motions. Athletes prefer slam balls for certain exercises because of this. It can be used in partner exercises in order to reinvigorate your workout and make it fun.

Explosive energy is necessary for athletes and even the average Joe in the gym. You do want to get that little burst of energy and this can happen with slam balls. Building up cardiovascular strength and overall muscle tone happens easier with a slam ball in comparison to a medicine ball.

Medicine Balls

Medicine ball sizes can range just like slam balls. The weights range from 2lb to 50lb just like a regular slam ball collection. Many people use medicine balls for exercises such as squats in a bid to add more resistance. It is a great core ball tool because it hits that core better than anything else.

The difference between a medicine ball and a slam ball comes in the form of holding vs throwing. A medicine ball is not designed or meant to be tossed. It is meant to be held close to your body while conducting movements in the gym. Medicine ball exercises have their own place in a workout program.

The material from which medicine balls are made makes them conducive for dead ball exercises. The leather provides excellent grip and is manufactured for this exact purpose.

These are not as good for weight-lifting programs because they are not designed for those particular movements. Most people will use these for light cardio workouts and getting the body warmed up.

In the end, it is all about preference and nothing more. Both have their uses and can be found at the local gym.

Which Size to Use?

As noted, weighted balls come in a range of sizes. Looking to gain strength? It is best to go with a heavier ball that will be around the size of a basketball. It will help in pushing the muscles to the limit.

Choosing the weight of the ball should be dependent upon the ability of the person. Do not select a weight will is causing instability and loss of control. This can lead to injury. The partner’s strength has to be taken into account too.

Best way to find the ‘perfect’ weighted ball is to do a little assessment. Hold the ball away from the body. Is it putting significant stress on the muscles? Is it better as you bring it closer? A weight is too heavy, if stress is placed regardless of where the ball is held. It is too light, if there is no stress placed at any point of the assessment.