Despite an injury to a major joint like a knee, many efficient fat-burning exercises remain available to you. During your recovery from knee surgery, you shouldn't jog, run, dance or play sports, but there are other cardiovascular workouts that can blast calories without stressing your injury. Reduce how many calories you consume and increase the amount of low-impact exercise you do and you'll lose weight and gain muscle, even with a bad knee. Listen to your body and don't do anything that hurts.
Step 1
Get 30 minutes of cardiovascular exercise each day. If 30 minutes of one exercise is too much on your knee, do 10 minutes, then switch to a different form. Vary your workouts as much as necessary to protect your knee; frequently changing routines can also help you enjoy your workouts more.
Step 2
Cycle at a low resistance setting on a stationary bike. Cycling elevates your heart rate and burns calories while it strengthens your lower body. Gradually increase the resistance as your knee heals.
Step 3
Walk outdoors or on a treadmill. Running and jogging put too much pressure on your knees, but walking is safe and effective. Increase your speed as you recover from surgery and can handle higher-impact exercise.
Step 4
Experiment with other machines at the gym, such as rowing machines and ellipticals. These provide low-impact cardio workouts that will burn calories and help you lose weight.
Step 5
Practice Pilates, yoga or tai chi. These don't burn as many calories as cardio workouts, but they condition and strengthen your muscles and can help protect you from reinjury. Tell your instructor about your recent surgery and don't attempt any poses that stress your knee.
Step 6
Cut excess calories out of your diet by limiting the amount of sugar, fat, red meat and processed foods you eat. Reduce your intake of soda and alcohol. Fill up on fruits, vegetables, lean meats, low-fat dairy, nuts, whole grains and tofu. Maintain a healthy diet to support your exercise routine and lose weight faster.
Tips and Warnings
- Talk to your doctor or physical therapist before beginning an exercise regimen. Include stretching in your regular fitness regimen to improve flexibility and range of motion in your knee.
- If an exercise hurts your knee at all, stop doing it immediately.
