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Thanks TCAT. That is all good information. I guess it has been a year or maybe even 2 since I did any significant amount of weight training. I used to go to a class that included both cardio & weights but they changed the start time & I can't make it in time after work so I changed to classes close to where I work that are pretty much just cardio with some exercizes focused on certain muscle groups but without weights. I brought in all my weights but tried different ones to get a feel for where I was and started pretty light, just 5 lbs. I do 3 sets of 16 in 2 count movements & on some I add 3 sets of 4 count movements (stopping the movement halfway both in contaction & extension. I don't overextend movements. I'm pretty sure it was just from not doing any weight training for a long time.
Here is the next question. I hope I can explain it sufficiently. I had a broken knee in an auto accident about 25 years ago. Actually it was a large chip out of the bone as the ER doc said "right where a key tendon attaches to the bone". It was just below the knee cap. (sorry, I don't know my anatomy well enough, nor did I see the x rays so that is as good as I can describe the injury). The doc said I could have surgery immediately or see if it would heal on it's own. He explained that due to the fluid that lubricates the joints it may not heal completely & said "at any point in time for the rest of your life, it could break loose & then you would have to have surgery". I thought that a pretty tough way to put it but he made his point. Then while I was still shocky from the accident, he asked me what I wanted to do. So I asked him what he would do if it was him & he said he would probably see if it would heal without surgery. I had a long time in a hip to foot brace & long physical therapy but it healed. I occasionally feel a bit of a quick ouch in that area (not severe just a twinge) when doing cardio or just walking. I tried a variety of supports to wear while exercizing but none seemed to help or were to restrictive/uncomfortable to exercize in. I noticed female basketball players wearing bicept bands in that area of the knee & tried that & it seems to help. I find myself hating to do lunges, knee bends & standing exercizes that work upper legs & buttocks and will wimp out on these when I exercize on my own. I even avoid them in classes but will push myself a bit harder. I know this is in part psychological fearing a knee problem but also is in part that these moves hurt my muscles more than other moves. The moves do not really cause joint pain in the injury area.
I realize there will never be any guarantees for me and that the best laid plan may still not protect me from an eventual knee surgery. I remember the exercizes used to rehab my knee and probably need to go to the gym & do some of those on resistance machines. Beyond that, any suggestions? I really need & want to build muscle mass & tone in those areas.
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