Top Cardio with No Knee Pain

Discover the best knee-friendly cardio exercises. Learn how to combine them and follow our week-long workout plan for effective, pain-free fitness.
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Swimming

 

Swimming is an excellent low-impact cardiovascular exercise that provides a full-body workout without excessive stress on your joints. Whether it's freestyle, backstroke, or any other stroke, swimming allows you to improve your heart health, build endurance, and strengthen muscles. To make the most of your swimming workout, focus on maintaining a proper body position, keep your head aligned with your spine, and use powerful arm strokes while maintaining a steady kick rhythm.

Aquatic Exercise

 

Aquatic exercise, such as aqua jogging or water aerobics, offers a cardio workout with minimal impact on the knees. The buoyancy of water reduces the weight on your joints, providing resistance to enhance cardiovascular and muscular endurance. To perform aquatic exercises, engage in activities like water walking, jogging in place, or utilizing water weights for added resistance, steadily increasing intensity as your fitness improves.

Rowing

 

Rowing is a low-impact cardiovascular exercise that engages multiple muscle groups and enhances cardiovascular fitness. Proper form involves sitting on the rowing machine with your feet securely fastened, straightening your back, and gripping the handle with both hands. Initiate the stroke by pushing off with your legs, then pull the handle towards your torso while keeping your elbows close to your body. Return to the starting position in a controlled motion for a complete stroke.

Elliptical Trainer

 

The elliptical trainer provides an effective low-impact cardio workout that is gentle on the knees. When using an elliptical, ensure your feet stay flat on the pedals and maintain an upright posture with your core engaged. Use both the leg pedals and the moving handlebars for a full-body workout. Adjust the resistance and incline to match your fitness level and gradually increase them as you build strength and endurance.

Recumbent Cycling

 

Recumbent cycling is a knee-friendly exercise that supports the back while providing a cardiovascular workout. Adjust the seat of the recumbent bike so that your legs have a slight bend at the knee at the farthest pedal distance. Keep your spine aligned with the seat's backrest, and grip the handles lightly. Start pedaling at a steady pace, gradually increasing speed and resistance to challenge your cardiovascular system.

Hand Cycling

 

Hand cycling is a great alternative for those seeking a cardio workout with minimal knee involvement. Hand cycles work the upper body, enhancing cardiovascular fitness and upper body strength. Sit comfortably, and adjust the seat and foot braces appropriately. Start pedaling using the hand cranks in a circular motion, keeping a steady rhythm, and progressively increase the resistance or your speed for higher intensity.

Seated Arm and Leg Circles

 

Seated arm and leg circles can be performed using a stability ball or chair. While seated, extend your arms straight out to your sides and move them in small, controlled circular motions. Simultaneously, lift each leg alternately, making circular motions with your feet. This exercise raises your heart rate and promotes cardiovascular health without taxing the knees excessively.

Battle Ropes

 

Battle ropes offer an intense cardio workout option focusing on the arms and core with negligible stress on the knees. To get started, stand with your feet shoulder-width apart, knees slightly bent, and core engaged. Grasp the ends of the battle ropes with a secure, overhand grip. Move the ropes in alternating waves or try other variations such as double waves, slams, or circles to elevate your heart rate and work your muscles.

Stationary Cycling

 

Stationary cycling provides an effective way to boost cardiovascular health while being gentle on the knees. Set up the bike ensuring that the seat height allows for a slight bend in your knee at the bottom of the pedal stroke. Adopt a comfortable, upright posture and begin to pedal, gradually increasing speed and resistance as desired to elevate your heart rate and enhance cardiovascular endurance.

Shadow Boxing

 

Shadow boxing is an excellent cardio workout engaging the upper body without straining the knees. Stand with your feet hip-width apart, knees slightly bent, and core engaged. Throw punches in the air using various combinations: jabs, crosses, hooks, or uppercuts. Focus on maintaining a steady rhythm, and keep your movements sharp and controlled to maximize cardio benefits and improve muscular endurance.

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How to Combine Cardio Exercises with No Knee Pain

 

Swimming and Aquatic Exercise

 

  • Combine swimming with aquatic exercises to maximize the benefits of water workouts. Start with 20 minutes of swimming to warm up your body, then transition to 15-20 minutes of aqua jogging or water aerobics for added resistance and variability.

 

Rowing and Elliptical Trainer

 

  • Alternate rowing with elliptical sessions to create a balanced cardio routine. Begin with a 10-minute warm-up on the rowing machine, focusing on stroke technique. Switch to a 15-minute session on the elliptical, keeping resistance low initially, and gradually increase as you warm up. Finish with another 10 minutes of rowing for a diverse workout.

 

Recumbent Cycling and Stationary Cycling

 

  • Mix recumbent cycling with stationary cycling to target your cardiovascular system while minimizing knee stress. Start with 15 minutes of recumbent cycling at a comfortable pace. Transition to stationary cycling for another 15 minutes, adjusting the resistance to maintain intensity. Alternate between the two bikes for a comprehensive cycling workout.

 

Hand Cycling and Seated Arm and Leg Circles

 

  • Combine hand cycling with seated arm and leg circles to focus on upper body and core cardio. Perform 10 minutes of hand cycling at a moderate pace to engage your arms and shoulders. Follow it up with 5-10 minutes of seated arm and leg circles, emphasizing controlled movements to enhance stability and endurance.

 

Battle Ropes and Shadow Boxing

 

  • Integrate battle ropes with shadow boxing to elevate your heart rate without knee strain. Begin with 5 minutes of battle ropes, incorporating various wave techniques to engage your full body. Transition to 5-10 minutes of shadow boxing, using a range of punch combos to keep the intensity high. Repeat this circuit 2-3 times for a robust workout.

 

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Best Cardio Weekly Plan for No Knee Pain

Day 1: Swimming & Elliptical Trainer

 

  • Swimming: 30 minutes of casual swimming focusing on proper technique
  • Elliptical Trainer: 20-minute session with moderate resistance and incline

 

Day 2: Aquatic Exercise & Shadow Boxing

 

  • Aquatic Exercise: 25 minutes of water jogging and water aerobics
  • Shadow Boxing: 15 minutes with focus on combinations and form

 

Day 3: Rowing & Seated Arm and Leg Circles

 

  • Rowing: 20 minutes maintaining a steady pace
  • Seated Arm and Leg Circles: 3 sets of 3 minutes each

 

Day 4: Recumbent Cycling & Battle Ropes

 

  • Recumbent Cycling: 30 minutes with gradual increase in resistance
  • Battle Ropes: 5 sets of 1 minute with 30 seconds rest

 

Day 5: Hand Cycling & Stationary Cycling

 

  • Hand Cycling: 15-minute session with moderate resistance
  • Stationary Cycling: 20 minutes, gradually increasing speed and resistance

 

Day 6: Swimming & Aquatic Exercise

 

  • Swimming: 20 minutes focusing on different strokes
  • Aquatic Exercise: 20 minutes including water walking and resistance exercises

 

Day 7: Relax and Stretch

 

  • Gentle Stretching: 20 minutes to improve flexibility and relax muscles

 

Achieve your maximum potential: combine workout plan with our weight loss medication

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Your initial medication and dosage are carefully determined by doctors, taking into account your unique health profile. This ensures a personalized and safe treatment plan tailored to your specific needs.

Titration

We gradually adjust your dosage to reach the optimal therapeutic level, ensuring maximum effectiveness while minimizing potential side effects.

Additional Treatments

Our providers may also recommend medications such as metformin or supplements such as vitamin B12. We recognize the importance of managing side effects, so your care plan may include medication to alleviate them.

Got questions? We have answers.

Do your plans include prescriptions and medications?

Curex plans cover everything from reviewing your medical intake to providing prescription medications, with free shipping included. There are no extra or hidden charges. Prescriptions are issued only after a medical provider reviews your information to confirm that the medication is suitable for you. Our service includes continuous support and regular follow-ups to ensure your treatment stays on track.

Our clinicians may order labs and additional medications for you, which would not be covered by the plan but for which you can use your insurance.

Please note: Compounded medications are tailored to individual needs or used in case of shortages, but they are not FDA-approved for safety or effectiveness. A prescription is required. Results may vary from person to person.

What medications do your providers prescribe?

We prioritize a personalized approach to your health. If your medical provider prescribes medication, options may include GLP-1 treatments such as compounded semaglutide (the active ingredient in Wegovy®* and Ozempic®*). Our providers prescribe only combination treatments not available at your local pharmacy that may include vitamin B12, etc. to help you achieve your goals faster.

Depending on your treatment goals, other medications such as metformin may also be considered. We recognize the importance of managing side effects, so your care plan might include medication to ease symptoms like nausea. Your well-being is always our top priority!

Please note that compounded medications are customized to meet individual patient needs and are not FDA-approved for safety or effectiveness. A prescription is necessary. Results may vary from person to person.

Curex and its pharmacy partners do not have any association with Novo Nordisk.

Will I be prescribed semaglutide if I sign up?

Your health journey is unique, and we tailor our care to match. Any prescriptions, including semaglutide, will be based on the expert assessment of the medical provider matched with you through our platform. You can trust that your treatment plan will be personalized to fit your specific needs. And if semaglutide is not prescribed, we will provide a full refund.

What is compounded medication?

Compounding involves creating customized medications to meet the specific needs of individual patients. For instance, a patient may require a liquid version of a medication that is only available in tablet form. Pharmacies can also compound medications using FDA-approved drugs that are on the FDA’s shortage list.

These compounded medications are made by state-licensed pharmacies that follow both federal and state regulations, including quality standards. However, when compounded in accordance with these laws, these medications are not subject to FDA approval and are not evaluated for safety or effectiveness.

Is compounded medication the same as generic medication?

Compounded medications differ from generic drugs. Generics require FDA approval by demonstrating bio-equivalence to the brand-name drug. In contrast, compounded medications are not FDA-approved. They are made based on a personalized prescription that may not be commercially available elsewhere or when a drug appears on the FDA’s shortage list. Compounding pharmacies must have the proper licensed facilities and comply with state and federal regulations before dispensing these medications.

Is insurance required?

No, Curex doesn’t require insurance. We offer clear and simple pricing, along with affordable medication options, making it easy and accessible to take care of your health.

Can I pay with an FSA or HSA card?

Yes! You can pay with your HSA or FSA card.

How much does treatment cost?

Semaglutide Injections:

Prices for semaglutide start at only $149 per month for weekly doses of 0.25mg and 0.5mg. You can cancel anytime. Some people experience weight loss at these doses and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 1mg, 1.7mg and 2.4mg of semaglutide for an additional $50 per month for each plan.

Tirzepatide Injections:

Prices for tirzepatide start at only $249 per month for weekly doses of 2.5mg and 5mg of tirzepatide.You can cancel anytime. Some people experience weight loss at these doses and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 7.5mg, 10mg and 12.5mg of tirzepatide for an additional $100 per month for each plan.

Semaglutide Tablets:

Prices for semaglutide tablets start at only $149 per month for daily doses of 2mg. You can cancel anytime. Some people experience weight loss at this dose and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 4mg and 8mg of semaglutide daily for an additional $50 per month for each plan.

Tirzepatide Tablets:

Prices for tirzepatide start at only $199 per month for daily dosees of 3mg of tirzepatide. You can cancel anytime. Some people experience weight loss at these doses and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 6mg and 12 mg of tirzepatide daily for an additional $100 per month for each plan.

Can you prescribe Ozempic®* or Wegovy®*?

Our providers focus on personalized medications and dosages that aren’t commercially available at your local pharmacy. While we don’t prescribe Ozempic®* or Wegovy®* directly, we may prescribe treatments containing the same active ingredient. These medications are specially compounded for you by a licensed pharmacy to meet your specific needs.

Are video visits with a provider required?

Our providers will review your information 100% online. Depending on where you live and the specifics of your medical history, our providers may require you to have a video visit or asynchronous visit via text message. If prescribed, you’ll get unlimited online access to message your provider as needed for follow-ups, adjustments, and answers to your questions.

What states do you serve?

Currently, we do not serve Arkansas, Connecticut, and New Mexico. However, we are always working to expand our reach, so stay in touch with us at hi@getcurex.com.

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