Readers of my blog will know that I have been having a few problems of late with my knees. According to my Doctor I need to strengthen my quadriceps to help support my knees. I use to regularly go to the gym, but after my wife’s accident and subsequent complications, I found that I did not have much time. I have joined a new gym with better facilities and have started recently a routine devised by one of the trainers for my knees and for getting anyone hill fit.
I thought it would be useful to post up the details for anyone who suffers from knee problems and also for gaining and keeping hill fit. It is suggested that the programme is completed 3 times a week, with a review 4 weeks after starting.
Stage 1 Warm up
5 minutes on exercise bike start at level 1 and increase a level every minute to level 5. Increase speed on each level
Stretches – hamstring and quads. Rotate body at trunk 10 times right and left side.
Stage 2 Gym Machines
Chest Press machine 2 sets of 10 reps at 35kg. Increase by 5 kg each week or by increased reps
Leg Press machine 2 sets of 10 reps at 70kg. Increase by 5 kg each week or by increased reps
Lateral Pull downs 2 sets of 10 reps at 35kg. Increase by 5 kg each week or by increased reps
Stage 3 Swiss ball and mat work
Step ups on half Swiss ball – 2 sets of 10 reps on each leg
Leg extensions using Swiss ball – 2 sets of 10 reps
Leg raises – lying on mat – raise legs to near vertical and lower to around 20 degrees and hold – 2 sets of 10 reps- This is a killer!!
Stage 4 Aerobic
Cross Trainer – 2 minutes steady at say 8 kph at level 1 increase to level 5 for 30 seconds flat out ( I can manage 20 kph) back to 2 minutes at level 1 and then level 5 for 30 seconds flat out . Repeat 6 times. This serious gets your heart pumping J
Stage 5 Cool Down
Exercises as Stage 1
Hopefully after a few months I will be back to a much higher level of fitness, and no knee problems !!
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