For many people, aerobic exercise calls to mind running, jumping, skipping and other high-impact moves that are hard on the knees. However, aerobic exercise can include any activity that raises your heart rate for a prolonged period and makes you sweat. Emphasize low-impact cardiovascular and strengthening workouts that reduce the stress on your knees.
Walking
One of the simplest low-impact aerobic workouts is walking. Start a walking fitness program by spending 20 or 30 minutes walking at a brisk pace. Wear a pedometer so you can measure how many steps you take during your workout. Gradually increase your aerobic capacity by adding 1,000 steps per week until you reach 10,000 steps. As you gain fitness, add small inclines or a steep hill to your route. If you walk on a treadmill, set it at an incline for two short segments. Lift your knees higher and swing your arms to make the workout more intense.
Cardiovascular Machines
Several machines provide movements that raise your heart rate without shocking your knee joints. Working out on an elliptical trainer requires similar motion to jogging, but your feet never leave the pedals. Use the hand pulls to strengthen your upper body as you move. Rowing machines, indoor cycles and stair-climbing treadmills also deliver aerobic benefits.
Resistance Training
Combine cardiovascular, flexibility and strengthening exercises with intense resistance training. Warm up by spending up to 10 minutes walking briskly or marching in place. Then, do low-impact exercises that use your own body weight as resistance. Try 10 or 20 repetitions of pushups, pullups, lateral raises and triceps dips. If you can bend your knees deeply, a series of squats and lunges target your lower body. Do abdominal crunches on an incline to build core strength.
Power Yoga
Unlike the slower, gentler forms of yoga, power yoga emphasizes a quicker pace, making it an aerobic exercise. Stretching poses lubricate your joints, warm up your muscles and loosen up your ligaments. Moves may include holding a plank pose, doing handstands, moving through different warrior poses, touching your toes, doing pushups and bending laterally. Inhale and exhale deeply, using your abdomen and your chest, to receive the full benefits of yoga practice.
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