Heart Racing, Low-Impact Workouts
Most people don’t know the difference between high and low-impact workouts. Running is a high-impact workout while walking is a low-impact one. When you run, once in every stride, both feet are off the ground. When the foot lands, it takes the impact of the body weight hitting the ground. When walking, you always have one foot on the ground, limiting the impact. If you are severely overweight or already have joint issues, high-impact exercises can cause joint injury. You don’t have to risk it to get a good cardio workout with these exercises.
Ride a bike, speed walk, swim, or row for low-impact cardio.
If you’ve ever speed-walked without running to get to a destination, you know it can be as exhausting and wearing as any run. Hiking up a hill on rough terrain can also get your heart pumping. Riding a bike at top speed up a vertical incline can leave you panting and make your heart race. Any exercise where at least one foot remains on the ground or pedals and that boosts your heart rate is a good low-impact cardio workout. Not only does it NOT hurt your joints, it helps them. The increased circulation also increases the synovial fluid circulation. Synovial fluid lubricates the joints and protects them.
Have you considered strength-builder circuit training?
Many strength-builder exercises are low impact. You can push yourself and reduce the time between sets to increase your heart rate. Consider turning your workout into circuit training by doing 30 seconds of planks, 30 seconds of pull-ups, and a minute of stationary biking. Always start any training with warm-up exercises and end them with cool-down ones. Warm-ups are stretches that prepare your muscles and ones that help your body get back to normal after an intense workout. You’ll build strength, endurance, and flexibility.
Get a good workout while you protect your joints with aquatic workouts.
Whether swimming, exercising or just walking in the water, you’re working against the resistance of the water. It’s 12 times more beneficial than doing the same movement on the ground. The water keeps your body buoyant, so there’s less stress on your knees when you walk. You can do almost any exercise in the water, and they’re low-impact. You also build core strength. Pool exercises are excellent recovery workouts.
- Lunges are excellent low-impact exercises. You can go forward, side, and backward lunges. Another versatile workout is the squat. Modify them to work different muscles by adjusting foot width or the direction you point your toes.
- Try yoga or tai chi. You’ll be surprised at how these seemingly easy and slow-moving exercises can get your heart racing, especially when you first start.
- You don’t need gym equipment to get a low-impact cardio workout. Climb a set of stairs. Go as fast as you can, but rest when necessary. As your body gets in condition, cut the rest time, go faster, or climb more stairs.
- Always check with your healthcare professional first before starting any fitness program. If you have special needs or physical limitations, getting the help of a personal trainer is beneficial.
For more information, contact us today at VIP Fitness Center