How hard should I use a stationary bike to increase endurance with weak knees?

[Reckitbruh]

A little background here, I'm a 19-year-old college tennis player and I have a history of knee problems along with very bad tennis endurance. Hence, I have decided to start using a stationary bike as it is supposed to be easy on the knees. My question is how hard should I ride the bike? Like should I do it with full-on intensity or since I am trying to improve my endurance or should I lower the intensity and do it for a longer time.

 

[SystemicAnomaly]

Both stationary bikes and elliptical machines should be good for your knees according to the following sources. Complement this with squats and/or leg pressses — moderate weight? Avoid seated leg extensions and leg curls with heavy weights. Only do these with very, very light weights or no weight at all.

With the bike you want to perform some steady-state cardio for 20 minutes or more, if possible, to build up a good base for your aerobic endurance.

But this is not quite enuff since endurance for a sport like tennis requires both your aerobic system and two different anaerobic systems. To develop your anaerobic systems you can also Include some interval training with your bike riding. These intervals should include some easy, low intensity cycling (30-45 seconds perhaps) alternating with periods of high intensity cycling (15-30 seconds). Other interval patterns may also be useful.

Adventist Health

Adventist Health is a renowned healthcare provider serving the West Coast and Hawaii. We pride ourselves on providing comprehensive, high-quality medical services to the communities we serve.

www.adventisthealth.org

Best Cardio Workouts for Knee Pain Sufferers

Many people suffering from knee pain may not be exercising properly. There is an assumption that a low-impact session that will go easy on the knees won’t give a high-intensity cardio workout with discourages people from working out. This, however, is likely to cause further injury. In fact...

se-ortho.com

10 Visuals of Exercises to Help Relieve Knee Pain

Stretching and strengthening exercises may improve your knee joint's range of motion and flexibility. This can make it easier to move your knee without pain.

www.healthline.com

 

[Cindysphinx]

I've had two meniscus surgeries on my left knee, and there is a bone on bone spot. I need to spin 2-3 times a week to keep my knee happy. When covid hit and I cany spin at the gym, I got a peloton.

I'm not sure how you should go about it. Start slowly and build up? It's definitely worth trying.

 

[sovertennis]

I've had two meniscus surgeries on my left knee, and there is a bone on bone spot. I need to spin 2-3 times a week to keep my knee happy. When covid hit and I cany spin at the gym, I got a peloton.

I'm not sure how you should go about it. Start slowly and build up? It's definitely worth trying.

If you have a good fitness base, then there's no need for a long period of base cardio. Just don't overdo it. The first few sessions should not leave you spent. Also, make sure the bike fits you well.

 

[atatu]

I've had two meniscus surgeries on my left knee, and there is a bone on bone spot. I need to spin 2-3 times a week to keep my knee happy. When covid hit and I cany spin at the gym, I got a peloton.

I'm not sure how you should go about it. Start slowly and build up? It's definitely worth trying.

How do you like the peloton ? I'm trying to convince my wife that we should get one.

 

[Cindysphinx]

Dude.

It really saved me. When everything closed in early Covid, I had no gym classes, no spinning, no boot camp, no tennis. All I could do was run, and I quickly got Achilles Tendonosis. Then my bp rose because I wasn’t getting exercise.

I got my bike in July 2020, and I am closing in on 200 rides and a total of about 450 classes (counting stretching, strength, yoga, and outdoor running). My two daughters and my sister have them, and we ride together and push each other. The main thing I like is the control. I get the music I like, the instructor I like, and I can ride late at night when I wouldn’t feel safe alone on the street.

I am done with gyms forever.

 

[Reckitbruh]

Both stationary bikes and elliptical machines should be good for your knees according to the following sources. Complement this with squats and/or leg pressses — moderate weight? Avoid seated leg extensions and leg curls with heavy weights. Only do these with very, very light weights or no weight at all.

With the bike you want to perform some steady-state cardio for 20 minutes or more, if possible, to build up a good base for your aerobic endurance.

But this is not quite enuff since endurance for a sport like tennis requires both your aerobic system and two different anaerobic systems. To develop your anaerobic systems you can also Include some interval training with your bike riding. These intervals should include some easy, low intensity cycling (30-45 seconds perhaps) alternating with periods of high intensity cycling (15-30 seconds). Other interval patterns may also be useful.

Adventist Health

Adventist Health is a renowned healthcare provider serving the West Coast and Hawaii. We pride ourselves on providing comprehensive, high-quality medical services to the communities we serve.

www.adventisthealth.org

Best Cardio Workouts for Knee Pain Sufferers

Many people suffering from knee pain may not be exercising properly. There is an assumption that a low-impact session that will go easy on the knees won’t give a high-intensity cardio workout with discourages people from working out. This, however, is likely to cause further injury. In fact...

se-ortho.com

10 Visuals of Exercises to Help Relieve Knee Pain

Stretching and strengthening exercises may improve your knee joint's range of motion and flexibility. This can make it easier to move your knee without pain.

www.healthline.com

Thank you for the reply! It's exactly what i wanted to know

 

[Reckitbruh]

I've had two meniscus surgeries on my left knee, and there is a bone on bone spot. I need to spin 2-3 times a week to keep my knee happy. When covid hit and I cany spin at the gym, I got a peloton.

I'm not sure how you should go about it. Start slowly and build up? It's definitely worth trying.

Yep! I'm guessing that at first, I'll have to slowly build it up as my fitness is a bit on the weaker side

 

[Reckitbruh]

If you have a good fitness base, then there's no need for a long period of base cardio. Just don't overdo it. The first few sessions should not leave you spent. Also, make sure the bike fits you well.

Will make sure to try and follow this! Thank you!

 

[SystemicAnomaly]

If you have a good fitness base, then there's no need for a long period of base cardio. Just don't overdo it. The first few sessions should not leave you spent. Also, make sure the bike fits you well.

This may very well be dependent upon the individual. A small % of the population are very high responders and may very well be to keep up their aerobic endurance while focusing on their anaerobic thru interval training.

Another small % of the population are non-responders or low responders. These ppl may need to work harder on both aerobic and anaerobic to develop their endurance. The bulk of the population is somewhere in between these extremes. Some aerobic cardio may still be required to complement their interval training of their anaerobic systems

 

[Reckitbruh]

If you have a good fitness base, then there's no need for a long period of base cardio. Just don't overdo it. The first few sessions should not leave you spent. Also, make sure the bike fits you well.

Also, what did you mean when you said to make sure that the bike should fit me well?

 

[sovertennis]

Also, what did you mean when you said to make sure that the bike should fit me well?

Make sure the seat height, reach, seat tilt and fore/aft position are all appropriate to height, etc, otherwise you could do damage to the knees (that you mentioned in your first post) that you're trying to protect; as well, you'll just be uncomfortable, which will could lead to other problems, such as with your backside.

 

[HelenCH]

What is "weak knees"? Get some resistance bands too. There are knee strengthening exercises that you can do without even leaving your bed. Unless you have something that precludes it, running is the best. Start easy and pay attention to Achilles tendons, and get the best shoes you can afford. My colleague went from never ran before to running her first marathon after a year. My knees are buggered now but I really miss running. Had been running with my dad since I was 11. Made a huge difference. If you are fitter than your opponent you are half-way there. With stationary bike you also need to do some hamstring strengthening to avoid imbalance. With bike do endurance 2-3 times and throw in 1-2 interval sessions. `

 

[tjanev]

if you're looking at strengthening your knees and building the muscular cardio around the knees, then you wont really get the results you're looking for from cycling. stationary will get you a good cardio workout for sure, especially if you lower the seat and raise the resistance ( to work the knees). if you have a gym membership, i would recommend using a leg press or cable machine leg press with the platform to push on. put your legs together ( knees touching ) and with the balls of your feet, you push on the lower portion of the platform ( bottom middle ). full extensions from knees almost touching your chest, to almost straight knees. Go with 60% of your max and do sets of 50. you'll strengthen the quads, knees and the sets of 50 will build up your muscular cardio endurance. this is the idea of the controversial kneesovertoes, but it really isn't controversial, as almost every movement we do is knees over toes anyways.

 

[fuzz nation]

A little background here, I'm a 19-year-old college tennis player and I have a history of knee problems along with very bad tennis endurance. Hence, I have decided to start using a stationary bike as it is supposed to be easy on the knees. My question is how hard should I ride the bike? Like should I do it with full-on intensity or since I am trying to improve my endurance or should I lower the intensity and do it for a longer time.

I'm 56, I teach in the summers, and I coach high school teams in the spring and fall. If I get out on my bicycle twice a week for a moderate ride of approx. 45-50 mins, my overall endurance is substantially better and my knees have zero issues, even if I'm on hard courts every day. My bike is literally a fountain of youth for my legs.

I also have one of those Trak Stands that lets me use my bike as a treadmill in the garage in the middle of the winter. For those workouts I try to go for at least 30 mins. and depending on how I feel, I might try to include a couple of heavier intervals where I shift to a higher gear and try to sustain my rpm's for maybe half a minute and then back down. Riding on the roads is great like that, too. I can go harder if I feel good, but I still get decent exercise using my lower gears if I'm a little depleted.

I can't say whether there's an ideal riding method, but I think that if you get in the saddle and work out, you'll be helping your knees and your general endurance no matter what. If I ride, I recognize the benefits and it doesn't matter what I do specifically in terms of sprints or intervals. Before I finish my garage rides, I do try to include a low intensity period of about 6-8 minutes before I stop to warm down.

 

[HelenCH]

if you're looking at strengthening your knees and building the muscular cardio around the knees, then you wont really get the results you're looking for from cycling. stationary will get you a good cardio workout for sure, especially if you lower the seat and raise the resistance ( to work the knees). if you have a gym membership, i would recommend using a leg press or cable machine leg press with the platform to push on. put your legs together ( knees touching ) and with the balls of your feet, you push on the lower portion of the platform ( bottom middle ). full extensions from knees almost touching your chest, to almost straight knees. Go with 60% of your max and do sets of 50. you'll strengthen the quads, knees and the sets of 50 will build up your muscular cardio endurance. this is the idea of the controversial kneesovertoes, but it really isn't controversial, as almost every movement we do is knees over toes anyways.

There is no such thing as muscular cardio. But muscular endurance can increase from cycling. Just up the resistance to imitate riding hills, spin in standing position etc. Leg days in a gym can be good but it's important to know what sort of 'weak knees' a person has, some exercises in certain situations can lead to a permanent injury and end their sporting career. Probably better to start with resistance bands exercises.

 

[Humbi_HTX]

I think it depends on the SW of the machine, but you can always add some lead tape to make it more stable. I would say squat sets of 10 to 15 reps with the bike on your shoulders will help.

 

[a10best]

As I got into my 50s, my endurance has suffered. Once I incorporated sprints and returned to using a stationary bike for 20 minutes it has improved. I do random intervals on the bike at level 12 because it resembles our sport.
SystemicAnomaly is spot on about how to do leg extensions. In fact, I removed them entirely and just do lunges with an arm curl at the end for balance, single leg squats 1-2x a week.
I'm a believer that low impact cycling is the best form of exercise to strengthen the muscles around your knees from medical articles and personal experience.
In my 20s, I was doing extreme mountain biking and H.I.T.T. cycling classes at the gym. Yep, we had that 30 yrs ago.