Suggestions for a full body work out?

[Katana Ramirez]

Hi, I’m looking for a full body work out that will help me tone up and slim down. I've done weight training in the past but never stuck with it for too long, I have crepitus in my knees and the crackling sound when I do things like squats really put me off. Are there certain exercises that I should avoid because of my knees or different ways I should do certain exercises to avoid worsening the crepitus? Will the weight training worsen my crepitus at all? I have a power rack at home so would be able to include any exercise that can be done with this piece of equipment.

[pascalevdb]

First, I would do a lot of range of motion (ROM) and stretching exercises with minimal resistance. With your knee issues, that may include leg extensions, and stretching the quads, hamstrings, calfs and gluts.

Also, I would avoid anything that causes pain, which may include the following:

Squatting
Kneeling
Twisting and pivoting
Repetitive bending (stairs, getting out of a seated position, clutch and pedal pushing, etc.)
Jogging
Playing stop and go sports (basketball and sports that require the use of rackets)
Swimming using the frog or whip kick
Bicycling

With that said, what can you do to tone the body? Personally, I would do some sort of pilates training. There are so many different ways to do pilates now (pilates ring, pilates ball, reformer), that there is bound to be a form of pilates that appeals to you.

Lastly, if you don't enjoy your workout program, chances are, you will not do them with consistancy and consentrated effort. So, choose activities you naturally enjoy and do them well and often.

Good Luck!

[Gladys]

WALK......everyday+