Have never done an exercise class in my life: Body Combat, Studio Cycling or Body Pump for a 40yr old with a dodgy knee?

[Olympicnmix]

Prompted by being very nearly outrun by my toddler who is a bolter...

These are the 3 classes available - Body Combat (which is non contact), Studio Cycling or Body Pump - @ the Leisure Centre on a Saturday when I don't have the children in tow.

So which, if any, would suit a 40 yr who used to be sporty but is now seriously unfit having done no exercise for years due to a slightly dodgy knee (dislocated it a long while ago which rules out my preferred exercise, running). I was a competent swimmer but I don't enjoy it.

Any help much appreciated!

Combat is fun but it will hurt your knee as lots of springing about. However, you can take all 3 at your own pace.

Personally I love Pump, been doing it just over a year and absolutely love the class. The music is far better than the high speed crapola from combat. You can decide how much weight to add on your bar, how much effort you feel like. Just remember that the level of reps is HIGH, much higher than you would do on your owm in the gym, so start light

studio cycling will depend on your instructor, we had an ace one and I loved it. When she left the guy that took over made it really boring and the class really dragged so I jacked it in. Would be ok for your knees though as far as I'm aware.

I am a 50 year old with a dodgy knee and have been doing body pump for a couple of years. I really enjoy it and have developed a bit of muscle tone.

As Pat says, you can use lighter weights until you feel more confident.

Body Combat is quite high impact, and requires lots od coordination. Think of aerobics with added kicking and punching. Good for cardio fitness.

Never done any cycling classes - don't appeal and I could feel my knees after 2 mins on a bike in the gym.

Body Pump is my preferred class. Choreographed weightlifting. I am still lifting a mighty 2kgs so it doesn't start out hardcore. Intense short bursts of activity with short breaks to adjust weight. Kind of like circuit training, so not as cardio as Body combat. I have slightly dodgy knees so have been taking it very very easy on the squats, light weights and really focusing on technique.

I would say that with Body Pump you can get away with being least fit as it is a lot more adjustable to what you can handle.

Wow, PatTheHammer, you sound super fit! Thank you for the advice.

Combat might be out then, by the sound of it, although it does sound fun & stimulating. Maybe I'll wait until am more confident in how my knee copes.

Is Body Pump just weights? And, more shallowly, aren't I going to be out of place amongst all the body-builders?

The cycling certainly sounds like something I could do. I have a decent cross-trainer at home but I think I need the motivation of others' company.

My body pump class is full of women of all ages, sizes and fitness levels. I go to it every week along with zumba, LBT and body attack.

Combat is very bouncy.

Pump is fab for toning and making every muscle ache. Really boring after a while though.

Cycling, presumably Spinning?, is a great start and really works up a sweat. Don't have resistance too light - that buggers your knees.

P.s. you use a bar with weights on each side and vary them according to the muscle group you are targeting e.g legs, chest, back, triceps, biceps, shoulders, etc

Agree with pat i lurve combat, and can get through a class without any pain.
I cant do pump anymore due to my 2 slipped discs
My cycling (spin and rpm) instructors are amazing and are constantly reminding me of posture etc when im in a class.

I think you can do most things as long as you listen to your body, tell your instructors what your injuries are and take it easy.

Enjoy :-)

Oh BodyPump sounds more friendly, thanks TheFarside's & ItsAllGoingToBeFine, especially re the dodgy knees too. Am liking the thought of getting more muscle tone but does it help you get fitter/improve cardio too?

And can I ask, what do you wear to do BodyPump in? My fitness wardrobe is bare!

Fab advice and now argh choices!

I don't think the cycling is spinning though Porky&Bess as that's listed separately and I can't get to that class

Description says "Studio Cycling
You don?t have to be a cyclist to enjoy the benefits of studio cycling. Each rider trains at their own level, working in a four week block, building on fitness and endurance. It brings ideas and techniques of road cycling into a dry, safe environment. So whether your goal is weight loss, body toning, getting fit, or just continuing your training during the winter months studio cycling will help you achieve this."

Mosschops you can still do combat ok with your back problems?

Just wanted to take this chance to say that studio cycling has performed a MIRACLE CURE on my dodgy knee.

I have early-stage arthritis in one knee and I had to give up running and give up body pump (which made my knee much worse). I took up spinning classes (studio cycling) because I thought that it would give me the chance of a good workout without stressing my knee. I had no idea just how massively it would benefit my knee and reverse much of its weakness. It does this by providing impact-free exercise that builds up the muscles around the knee that support and protect it.

Before I began spinning I was having disturbed sleep because of knee pain; I was worried about long walks; I was considering surgery for a possible torn cartilage; running was out of the question. Within just a very few weeks nearly all the pain had gone and shortly after that I took up running again for the first time in a couple of years. It was really really a striking improvement.

So I would definitely recommend studio cycling because of your dodgy knee. It might help to make your knee more able to withstand the greater demands made on it by body pump etc..

The only downside is that I have to keep plugging away like Bradley Wiggins for the rest of my life to keep my knee in good shape.

Re the difference between studio cycling and spinning, I think that spinning is just a particular branded and copyrighted marketing of studio cycling to music. It has its own very effective compilations and routines, but essentially the exercise is just studio cycling. I might be wrong, but I think that is the difference.

Wow Oaty, that's amazing, you must be so so pleased! I used to dream about running once I no longer could and to do so again must be just fabulous. I do need to build up my knee strength without traumatising it whilst improving my overall fitness; I've have a cross-trainer but it just so dull doing it on my own and listening to music doesn't make it any better!

Cycling was part of my physio for a repeatedly dislocating knee. Combat is too twisty IMHO so potentially not good for unstable knee. Bodypump is a great class and you can miss out any moves that cause you problems (though all the squats should be v. helpful). So I'd vote pump AND cycling.

@Pat - when you've been doing Combat and Pump for a bit longer you'll realise the same blooming tunes turn up in all the Les Mills classes, sooner or later!

OP - if it's aerobic fitness you are after then Combat or Cycling are what you need. Pump is great - I've been doing it for more than 10 years - but by itself it won't do much for your aerobic fitness, you'd need to either run or do something like combat or attack as well. Or cycling. For me, combat is infinitely more enjoyable than copy long which is ever so serious and testosterone fuelled at my gym.

P.s. Are you sure you can't run? I was told I could as long as I avoided hills and have done two marathons, walking up the hills each time.

Yes, I guess if I had done body pump more carefully and missed out one or two moves it could have been knee-friendly. I did enjoy body pump a lot and it made me feel great.

I hope you find a combination of exercise that works well for you op.

Just want to echo what someone else said upthread, that if you have a dodgy knee you need to be a bit careful to put enough resistance on the bike so that your legs move round in a controlled way, especially when you stand up in the pedals. That is easy to do, though, and the instructor will advise.

Lizzabadger, I would love to run.

In a wholly convincing Fallon moment from Dynasty when she suddenly gets out of her wheelchair to prevent her son falling into the swimming-pool , I discovered yesterday I can indeed run as I had to dash down the long drive to stop toddler dc running into the road, but even then I couldn't stride out in case the knee wouldn't hold and I wouldn't get to him in time. I just don't have confidence in it, as it is known to wobble. Maybe I should self-refer to physio?

In the meantime, I have booked my first ever cycling class!! Thank you all.

I am going to have a nose/chat about the other classes.

Might even look at the creche for dc3 on one of my days off work to see if I can fit in a class but would feel a bit guilty about that as he goes to nursery when I work and I don't know how well the leisure centre ones are run.

Hold on, does this mean I need to dig out 15 year old cycling shorts?!

Or better to get some kind of exercise wear that's suitable for all classes, whatever that is?

It is not a bad idea to see a physio. Even one session of advice might be helpful. Enjoy your cycling!

I wear joggies and a t-shirt (dont forget your sports bra!). Some girls wear leggings and vest top things but I need to cover my bingo wings and big bum!

I was a jogger until 5 months ago......early arthritis in knee....having physio exercises to build up compensating muscles.....will have to switch to Spin classes and then become a MAMIL (midd aged man in lyrca)....although I am told that I will have to move to Richmond to be an authentic mamil.

Just to update: Did my first class this morning & oh my god I will be sore tomorrow! Oaty you were right, studio cycling is spinning, even though there is another class called spinning midweek. There were some super-fit people there but it was friendly although I was too busy breathing to chat. Not sure if the oxygen has returned to my head as have booked the same class next week Thanks all for the advice and encouragement.

Lizza, thanks for that, will self refer to physio and even if it's not back to running it would be nice to at least have the option. I used to play badminton and it would be good to charge around the court again.
Vodka, I ordered two Shock Absorber sports bras from a lovely lady in Debenhams as they were in the sale and did free delivery, after John Lewis tried to invent their own sport of cramming yourself into a too small sports-bra.
TDada, sorry to hear about giving up the jogging, my uncle needs new ankles after pounding it out in country lanes, although he did retire from running at age 73. I don't think the Lycra is compulsory!