Whether the result of injury, over-stress or simply genetics, weak and painful knees can seriously limit your workouts. Many people with this problem think they can't carry on a normal fitness program. There is good news, though: you still have plenty of options that don't place as much stress on the knee joint. You may not be able to run a marathon but you can still build a healthy body without ruining your knees.
Yoga is an excellent option for achy knees. The activity has gained in popularity since the 1990s, not only because it can be very relaxing but because it builds strength without putting the body under duress. Even professional sports players include yoga practice in their fitness regimen because of its benefits for mind and body. Most yoga studios will offer classes designed to be low-stress, so call around and talk to some of the staff to find out what's available. Explain that you are looking specifically to avoid strain on the knees. Qualified yoga practitioners will be able to tell you if their studio will meet your needs. You can often observe a class for free, and sometimes you're allowed to take one free session, so use the opportunity to decide if this is an exercise and class that you enjoy.
If you don't have a local yoga studio or simply aren't interested in taking outside classes – no problem! The teacher can come to you. There are hundreds of yoga videos on the market today, many of them specifically designed with bad knees in mind. so all you have to do is find the video that suits you best. Do an internet search for videos and read reviews from other users. Once you have found a video that fits your lifestyle and appeals to you, watch the video several times to learn the rhythm of the instructor and become comfortable with the pace of the movements. Learning the poses ahead of time will make your practice with the video much easier. Once you've got the hang of your yoga video, practice with it three times during the week to begin with and then as your strength increases, practice more until you have a daily routine built up. Yoga is a very gentle exercise but you will be amazed at the changes you see in your body within the first two or three weeks.
If you really do want the teacher to physically come to you, many yoga professionals are available for private at-home sessions. If you find the fee too expensive, get together with some friends and have your own mini-class. With each person paying a portion of the total cost, you'll save money but still benefit from the instructor's individual attention.
A practice similar to yoga is Pilates. Yoga focuses more on stretching and toning while maintaining deep breathing, but Pilates focuses on building strength. It employs a series of movements that use the body's weight as resistance while training and strengthening muscles. Few movements require strain on the knees, and the leg exercises can increase the strength of the quadriceps and hamstring muscles to better support the knee joints. The first movements of Pilates zero in on the "powerhouse" or core area to build muscle support for the spine. Building a strong midsection that can keep the upper body erect will lessen the strain placed on the knees by poor posture. Pilates can correct and relieve many areas of stress for people with bad knees.
Find a practitioner in a similar way to yoga – call around to local studios to learn information about classes and instructors. Pilates studios frequently offer the same option as yoga studios, allowing you to observe and even participate in a free class before you decide about joining. Individual instructors are also available for private home lessons, though this can be more expensive than yoga lessons. Again, consider joining up with some friends and splitting the cost of the lesson.
Of course, yoga and Pilates are great for building muscle and strengthening the body but what about burning fat? Typically, Pilates and yoga practice (with the exception of Ashtanga yoga, which can be hard on the knees) don't burn many calories. The solution is simple: start swimming! Swimming laps is an especially good workout for people with arthritis and tender joints because the water supports the body and decreases the pressure on the joints. This allows you to work the muscles and cardiovascular system without excessive strain. Add three days of thirty-minute swim workouts to your schedule and see the fat disappear while your muscles become strong and beautiful.