advice
Hi Stacy,
Your concerns are VERY common, you are not alone! As a matter of fact, there were just a few active threads on legs and knees, here's the links to check them out if you missed them
http://69.0.137.118/dc/dcboard.php?...ic_id=26676&mesg_id=26676&listing_type=search
http://69.0.137.118/dc/dcboard.php?...ic_id=26514&mesg_id=26514&listing_type=search
As for your cellulite issue and leg concerns, sensible eating plays a huge part there along with regular exercise(aerobic & strength) ! Even though you had cellulite at a young age , your heritage isn't your destiny, but knowing what your tendencies are with regard to storing weight and building muscle can help you a lot in planning a diet and exercise regimen. You can IMPROVE on this area. Don't obsess on one bodypart, Focus on the total package! You will be amazed at how having total body symetry will help reshape your body! Once you finally do get rid of the excess body fat you will see a noticeable difference.
As for your bad knees, I'm not an expert in this area and always recommend seeing a Physical Therapist first so they can find your weak links ! This is in your best interest to do this, fitness is a lifestyle and you will want to know what exercises to do on your own when your knee is aggravated so you can continue on being active in comfort!
However, I always have suggestions for those whose knees do bother them during certain exercises. If anything feels "uncomfortable", before you stop, try varying your foot placement, or check to see that you have proper form and body alignment. (this can reduce stress and strain on the knees) If something is painful, then of course stop that exercise and choose another!
Try strengthening the muscles surrounding your knee. Quads and hamstrings are the muscles that flex and extend our knees. Leg extensions and leg curls will strengthen these muscles and take some pressure off your knees. You can use tubing,ankle weights , no weights or even a barbell to mimick the leg extension machine.
AS for the no squatting ever, I personally never get that when a dr says that (but then again I'm not a dr) It's a part of our daily life, we do squat to pee right? However, I do know that you need to strengthen all the surrounding musculature of the hips, knees, lower back and abdominals with both resistance training, aerobic activity and proper stretching. Once your weak links are getting stronger I'd try semi partial squats.Feel out your comfort zone! Then (when ready) Try Squatting with proper form and staying out of the pain zone to balance those muscles out ! Isolated exercises must be integrated into full movement patterns sooner or later to prevent a loss of inter-muscular coordination and overall decreased neuromuscular efficiency ! If you feel any pain stop immediately, go back to strengthening your muscle imbalances and more stretching exercises ! When ready this time for squatting try wall squats(if you have a stability ball that would be great).Simply place your entire back against the wall with your feet are shoulder width apart.
Gradually slide your body down the wall until your quads are parallel to the ground.
Hold this position for a second or so.
Return to the starting position by sliding up the wall.
Repeat 10 to 15 times. The goal is to be able to do one rep and hold this position for about 60 to 90 seconds. You can eventually begin to squat without using the wall for support by placing a chair or exercise bench behind you to sit down into. Believe it or not, sitting down into a chair is just like doing a squat. Just remember to lead with your derriere and point it out and down. Bend from the knees and hips, not your waist and lower back
For your cardio since your knees are achy, you should start with the exercise bike and use this for 2 months. Make sure you are in your fat burning zone! Be sure to have the seat height adjusted so that when you stand next to the seat it is at about hip level. Ride before you work your legs to adequately warm up. Flexibility is "very" important, so make sure you follow a flexibility routine too.
No matter what your knee problem is, there's almost always a way for you to stay active and get the exercise you need. Yes, You may need to modify your routine but you can still stay healthy and fit and protect your knee joint at the same time.
Our knees provide flexibility! It's no wonder high-impact, joint-stressing activities slow us down after a while. Be aware of what triggers your pain, If your knees cause you problems during a certain activity, you may want to avoid it for a while or be more careful with pivots and turns. You can still do other activities to meet your cardiovascular needs ! Start walking( and before you set out, be sure to select the right footwear. Find shoes that provide protection and stability.) Walking is a natural exercise. It's safe, simple and cost-free, and it doesn't take a lot of practice , do it as much as you can! There are other equipment out there such as cross-country skiing, elliptical, rowing machine, or a treadmill to name a few , that you may want to look into if your knees still bother you doing aerobics! Also if you have a ymca near you or somewhere else to swim, it will be a great option for you to look into!
My best advice to you is to be consistent and stay dedicated to your exercise program combined with good nutrition ! This will trim your extra layers of fat throughout your body and help you tone all over! Upping your cardio w/ intensity will keep your heart and mind strong and strength training will help build lean muscle mass creating stronger and shaplier muscles ! Exercise can't change our DNA and it can only do so much to counteract a genetic disposition to, say, cellulite or a particular leg and hip shape. But a good sweat will keep you healthier and firm up whatever you have inherited from your parents.So hang in there and Work Smart for what you want! It will pay off!
Oh for some added exercises I forgot to mention you can do step ups on a staircase to work the Front and back of your thighs.Along with other lowerbody exercises: straight-leg raises, leg extensions, leg curls, calf raises,abductions,adductions, crunches and back extensions
HTH
;-)
Stacy