To increase tone in the knees, the knee flexors and extensors must be trained as well as performing cardiovascular exercise. The main knee flexor is the quadriceps and the main knee extensor is the hamstrings. Any form of cardiovascular exercise will suffice; they all help to decrease body fat.
Cardiovascular Training
Cardiovascular training burns stored calories, which results in a decrease in body fat. Perform 45 to 60 minutes of cardiovascular training. The proper intensity at which to perform cardiovascular training is best determined and monitored by heart rate. First, subtract your age from 220 and this answer is your age-predicted max heart rate. Next, multiply this answer by .70 and .85. Your heart rate should stay within this range while performing the cardiovascular exercise.
Leg Extension
With the back pad positioned to align the knees with the machine's axis, sit in the machine and position the ankle pad so it is in contact with your foot's instep and hook your feet under the pads. To keep the hips and back in contact with the seat at all times, grasp the handles. Breathing out, slowly extend your legs until they are fully extended. Breathing in, allow the legs to slowly return the weight to the starting position. Perform up to three sets of 8 to 12 repetitions.
Leg Curl
With the knees aligned with the axis of the machine, lay face down on the machine your knees hanging slightly off the bottom edge of the thigh pad. The ankle pad should be in contact with the back of your heel just above the top of the shoe. Grasping the handles to keep the torso stationary on the chest pad, breathe out as you bend your knees until the ankle pad comes as close to the buttocks as possible. Breathing in, slowly allow your knees to extend back to the starting position.
Leg Press
Sitting in the machine with the back, hips and buttocks pressed against the pads, place the feet flat in the middle of the platform hip-width apart with the toes pointed straight or slightly out. Breathing out, slowly extend the hips and knees to push the foot platform forward until the knees are fully extended. Breathing in, allow the hips and knees to slowly lower the platform until the knees create a 90-degree angle.
References
- "NSCA's Essentials of Personal Training"; Roger W. Earle and Thomas R. Baechle; 2004
- "Fitness, The Complete Guide"; Frederick C. Hatfield, Ph.D.; 2000
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