My client recently reinjured a knee that’s been problematic for a long time. It’s a severe sprain and her wedding is only 6 weeks away. She is bummed to say the least and desperate to continue to lose weight up until the big day. Once the swelling subsides I can have her on her feet but for the time being we will be seated for most of the workout. We will focus mostly on upper body and I could use ideas for either position (seated or standing) that will keep her heart rate elevated!!!
Here’s 2 off the top of my head:
Upper body kickboxing! No weight, or you can add 2 lb weights (or whatever he/she can handle).
50 jabs, 50 hook, 50 uppercuts, 50 elbows etc.
Repeat until she is bored!
Or, vigorous Pilates. If you don’t know Pilates, anything on a mat that necessitates continuous fluid movement. I can really get my students heart rates up with mat work!
I agree that the use of a hand ergometer is a great way to go. I use it with several of my elderly clients as well as with my athletes. You can create some challenging and fun intervals for your client using this piece of equipment, giving her some cardio and strength work at the same time.
I hope that this helps.
Addie if you have use of an arm ergometer that is ideal. If not remember that arm ergometers work to raise heart rate because the arms are near the heart. Therefore, you can use other modalities to create a target or elevated heart rate. As suggested by Danielle a boxing type upper body exercise sustained over a period of time would work. Using small weights as she suggests is also smart. Any patterned arm movement will work but you may want to verify its effect on the heart.
Consider using a heart rate monitor to help clue your client into when she is keeping her heart rate sufficiently elevated.
Once on her feet you can use a combination of static squats with upper body work.
If you want to rebuild the knee slowly you can use a stationary bicycle which will not put as much pressure on the knees. Depends on the severity of the knee injury. I also recommend using a medicine ball. The client can lay on the medicine ball and so push ups or push themselves around using the arms only.