Thanks for being here.

We have some stuff to talk about today.

Stuff like how to get rid of the excess body fat that’s most likely contributing to your knee pain without causing additional knee pain.

The absolute best research based and real world tested exercise modality to reduce fat stores is resistance exercise accompanied by an interval training program.

What is interval training?  See a sample interval training program below.

Warm up 3-5 minutes
Perform 30 seconds of intense work (effort scale of 1-10 performed at 7)
Actively recover 1:00-1:30 (effort scale of 1-10 performed at 3-4)
Repeat 3-7 more times (depending on your conditioning level)
Cool down 5 minutes
Done

The advantages of incorporating interval training as a means to reduce fat stores as opposed to classic endurance cardio involves more than just the increased fat burned during and after the workout due to the metabolic surge derived from the intensity of the intervals.

One of the greatest advantages is the reduction of training volume as well as overuse injuries.

The average traditional cardio program volume is 45-90 minute sessions performed three or more times per week.  Calculated at three times per week, that’s potentially 4 1/2 hours of just cardio training compared to 60 minutes of interval training weekly.

A reduction in volume means less stress on joints, including the knees.

Interval training can be done on any form of exercise equipment.

Outdoor hill running, jumping rope, cycling or body weight exercises.

Think of the effort scale as percentages.  A Level 7 would account for 70% of your perceived maximum effort.

Remember, never ignore pain.  Stop any activity that causes pain.

Check your form or find an alternative exercise if necessary.

As always, check with your physician before beginning any new exercise program.

In addition, you must place value in proper nutrition.

You cannot out exercise poor nutritional choices.

Your longevity and quality of life is greatly reduced when poor nutrition is a constant.

Try out the suggested interval training guide and let me know how it worked for you by leaving a comment in the comments section below.

Thanks!

Get strong and stay strong,

Rochelle Gravance