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Frank Mikulka's Weekly Fitness Tip - 03/15/2005


Iíve just come out of hip-replacement therapy and am ready to move on with my life and my new hip. Iím thinking of getting a trainer; what should I expect regarding an exercise program and from a trainer? I want to feel confident. (Oscar, Smithtown)

Your trainer should address strength training, cardio, flexibility and balance exercises.

  • Strength training - lower body resistance
    • Knee extensions
    • Step up on a box or platform
    • Lateral lunges
    • Squats never going lower than 90 degrees. Progress after that.
  • Cardio training: use the recumbent bike 15-20 minutes; walking program 15-30 minutes.
  • Flexibility: Stretch your quads, hamstrings (never flex over 90 degrees), calf and soleus muscles.
  • Practice standing balance movements
  • These exercises will program you to resume your functional activities and restore your quality of life.

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Tuesday evening from 7:00 to 7:30 pm on WGBB 1240AM. Also available on