Losing weight is a daunting task, and with bad knees it can seem almost impossible. In general, women tend to have more knee problems than men. According to the University of California San Fransisco Medical Center, this simply may be caused by the way females are built -- with wider hips and slightly knocked knees, which can create added stress. Don't fret if you find yourself in this dilemma. There are several exercise machines available that will allow you to lose weight without putting additional stress on your knees.
The elliptical machine combines the movement of riding a bike with the act of walking or jogging. By adjusting the incline, resistance or your cadence, you can customize your workout to accommodate your fitness level. Ellipticals are very low impact, allowing you to get an effective workout without adding unnecessary stress to your bad knees. As far as weight loss goes, Harvard Health Publications notes that a 185-pound individual can burn about 400 calories in 30 minutes using an elliptical. At this rate, it would take about nine workouts to burn the equivalent of one pound.
The stationary bike offers a safe, effective and no-impact means of exercise. Often used in rehab settings, it strengthens and improves range of motion in the joint, as well as the muscles that support the knee, creating a stronger and more stable joint. It would take about 11 workouts at 30 minutes apiece riding a stationary bike at a moderate pace for a 185-pound person to burn the equivalent of one pound.
Unlike most exercise machines, rowing machines provide a full body workout, which is beneficial not only for weight loss but also for overall fitness. Rowing is a no-impact way to strengthen your arms, shoulders, back, abs and legs without stressing your knees. In fact, your knees are able to move through their full range of motion without having to support any weight since you're working in a horizontal plane. Rowing is comparable to a stationary bike in that it would take around 11 workouts working at a moderate pace to burn the equivalent of one pound.
Resistance Exercise Machine
While resistance exercise machines do not provide a high-calorie burn, only about 133 calories in 30 minutes, they should have a place in your workout routine. Using resistance machines two to three times per week will help build lean muscle mass, which will contribute to your overall weight loss goals. The American Council on Exercise asserts that increasing muscle mass will increase your metabolic rate, making it easier to achieve and maintain a healthy weight. Resistance machines also can improve the health of your knees by strengthening the supporting structures and musculature.
- University of California San Fransisco Medical Center: A Female's Aching Knees
- Elliptical Trainer Review: Benefits of Elliptical Machines
- Harvard Health Publications: Calories Burned in 30 Minutes for People of Three Different Weights
- Arthritis Foundation: Benefits of Stationary Cycling
- Sports Medicine North/Orthopedic Specialty Center: ACL Reconstruction Rehabilitation Protocol
- Concept2 CTS: Benefits of Rowing
- American Council on Exercise: Strength Training 101