I'm not a professional athlete, and my main objective for exercising is for health benefits and its become part of my lifestyle. My training regimen would be gym twice a week, swim once a week and run twice a week.

Recently theres some problems with my knee and everytime i run for more than 5mins it starts to hurt, thus i'm thinking of removing running from my training, but without running i'm afraid that my body fat will increase. Swimming might be a good alternative but its too time consuming as the travelling time to the nearest pool takes quite a while.

So i would like to ask is there any alternative exercises that i can do, to maintain my body fat at a healthy level?

i think running and swimming (of course not 10 or 20 mins) are the best solution to burn fats.

seems like you have quite a training workload. what do you do during the gym session? does it involve a lot of movement on the knee such as leg press? if there are, you might wanna take a rest  from running and exercise routines that involves the knee substantially.

also what type surface are you running on? hard pavement? if so, why not try running on track and if that still hurts look for softer ground such as grassfield.

worst come to worst, if you die die wanna run, get a waist float and do aqua jogging.

 

Have you seen a doc yet?

Your training regimen is very similar to mine... except that I run once a week

there are a few things I can recommend

1) You could do HIIT instead of running. Do google on it. (Although I'm guilty for not doing it, or very little of it...)

2) Regarding your knee pain, do check if you have tight glutes or hamstrings. You could also try Self-Myofascial Release (google on it too ) with foams or tennis balls or golf balls, on trigger points on your glutes, hamstrings or IT Band (around the side of your thighs).

Do more static stretches on all parts of your legs if necessary.

3) What routines do you do in the gym? Do you do squats or deadlifts? If you squat, do you squat all the way or just half squats?

Originally posted by logistic:

I'm not a professional athlete, and my main objective for exercising is for health benefits and its become part of my lifestyle. My training regimen would be gym twice a week, swim once a week and run twice a week.

Recently theres some problems with my knee and everytime i run for more than 5mins it starts to hurt, thus i'm thinking of removing running from my training, but without running i'm afraid that my body fat will increase. Swimming might be a good alternative but its too time consuming as the travelling time to the nearest pool takes quite a while.

So i would like to ask is there any alternative exercises that i can do, to maintain my body fat at a healthy level?

if u have knee pain that can sufficiently bother u from running, u check with a professional, not ignore it.

Should cut down on the jogging, its bad for your knees and does nothing for fat loss. Doing HIIT as Eagle mentioned is a better alternative, less straining on your knees and it increases your metabolism, much much more than when you jog, which will help in fat loss.

if you do excessive running or you are heavy, more likely you are going to suffer cartilage wear on your knees.

you can try taking Glucosamine supplements from Nature's Farm or GNC, it helps.

i used to cycle and run alot.

in the mean time, give your knees a rest, try to climb less stairs.

 

 

Cartilage Injuries

Most cartilage injuries are due to impact or twisting movements, and are more common in contact sports. Anyone can fall, though, including runners and cyclists. Blows and falls can cause cartilage tears. These can hurt, cause clicking noises, and may make your knee lock on occasions. Cartilage can also become damaged by accumulated repeated wear and tear, says American Running Editorial Board Member Marvin Bloom, M.D.

Small tears in a meniscus may heal with rest. Menisci have a variable blood supply, and in some cases healing can take months. Larger tears and complete tears are more difficult.

Cartilage injuries need expert care. In many cases, a conservative approach with rest and a change of activity works well. The change may have to be permanent, though. Putting stress on a damaged cartilage can only lead to more problems.

If surgery is needed, procedures vary. Some tears can be stitched together and will then heal. Others may need fragments removed. A very badly damaged cartilage may have to be removed completely. Arthroscopic surgery involves small instruments and an optical system inserted in your knee. You’ll usually recover relatively quickly, and begin rehabilitation.

The worst part of cartilage injuries is the ogre of arthritis. A damaged meniscus can grind on articular cartilage, and damage it. The surfaces roughen, pieces may break off, and wear and tear accelerates. The whole area becomes inflamed and swollen, and the problem grows. The risk of arthritis seems to be higher after surgery, but perhaps that really reflects the severity of the damage in the first place.

 

http://www.americanrunning.org/displayindustryarticle.cfm?articlenbr=1692

 

http://www.wbcarrellclinic.com/Pt%20Education/articularcartwear.htm

Forget abt GNC and Nature's Farm, they mark up is crazy. Buy them online.

Thx for all the replies,

 

In gym sessions i do (squats and deadlifts) these are the 2 exercises that i do during gym sessions that involves knee movements,

Yeah i do HIIT, but on the 5th min mark my knee starts to hurt.

The knee problem started 2wks ago when i was in Japan, and for no known particular reason it just hurt, but recovers after afew days, however back in SG when i resume my training, the same spot hurts again and persist till now.

Ya i'll get it checked by doctors, but still i have the phobia of the doctor saying stop doing all exercises as theres a problem with your knee, or u need an operation to fix it.

So, any suggestions for alternative exercises that can help maintain your body fats.

if i twist my knees den got the pop sound n when i straighten my knees den aso got a pop sound, isit bad?

Originally posted by RaTtY8l:

if i twist my knees den got the pop sound n when i straighten my knees den aso got a pop sound, isit bad?

you mean bend your knees?

if not pain, i remember reading nothing wrong

like when i straighten my legs got a pop sound but no pain ah.

Originally posted by logistic:

Thx for all the replies,

 

In gym sessions i do (squats and deadlifts) these are the 2 exercises that i do during gym sessions that involves knee movements,

Yeah i do HIIT, but on the 5th min mark my knee starts to hurt.

The knee problem started 2wks ago when i was in Japan, and for no known particular reason it just hurt, but recovers after afew days, however back in SG when i resume my training, the same spot hurts again and persist till now.

Ya i'll get it checked by doctors, but still i have the phobia of the doctor saying stop doing all exercises as theres a problem with your knee, or u need an operation to fix it.

So, any suggestions for alternative exercises that can help maintain your body fats.

taken from Ross website

 

This workout will take exactly 10 minutes to complete. There is no rest until you have finished the entire 10 minute circuit. The workout begins with a 60 second interval of each exercise. You then move immediately to a 45 second interval, then 30 seconds, and finally 15 seconds.

No Excuses Workout

First Round

* Burpees x 60 seconds
* Pull-ups x 60 seconds
* Squats x 60 seconds
* Pushups x 60 seconds

Second Round

* Burpees x 45 seconds
* Pull-ups x 45 seconds
* Squats x 45 seconds
* Pushups x 45 seconds

Third Round

* Burpees x 30 seconds
* Pull-ups x 30 seconds
* Squats x 30 seconds
* Pushups x 30 seconds

Fourth Round

* Burpees x 15 seconds
* Pull-ups x 15 seconds
* Squats x 15 seconds
* Pushups x 15 second

Originally posted by RaTtY8l:

like when i straighten my legs got a pop sound but no pain ah.

should be ok ba... You can always consult a doctor if you are queasy about it...

My ankle also like that... for a few years liao...

Link to HIIT Thread: Exercise for muscle building and fat loss FAQ

 

cycling will solve it all. get a good road bike, start small and gradually build up your miliage and voila, your knee pain will be a distant memory.

i am speaking from experience.

if you have a rather serious knee problem, see a doc. the forum probably the last place you want to seek advise for a serious knee injury.

Originally posted by redDUST:

cycling will solve it all. get a good road bike, start small and gradually build up your miliage and voila, your knee pain will be a distant memory.

i am speaking from experience.

if you have a rather serious knee problem, see a doc. the forum probably the last place you want to seek advise for a serious knee injury.

 

Ya cycling will be a good alternative, as i have a friend who had a knee problem and thus gave up running and took up cycling and now he's pretty much in shape :)