Low-impact cardio is all the rage right now, as joint-friendly workouts are becoming more popular. Optimal low-impact aerobic exercise can help you get a good workout without aggravating existing injuries or sensitive areas of your body. If they are attractive to you, even better.
It's important to point out that low-impact exercise doesn't mean overexerting yourself. Health experts swear you can increase your fitness without running or jumping.
Meet the experts: Tony Gentilcore, CSCS, co-owner of Core Collective in Brookline, MA. NSCA certified trainer Alfonso Moretti. Andy Fata-Chan, DPT, New York-based physical therapist and coach at Moment Physical Therapy & Performance
Here's what you need to know about low-intensity cardio and some exercises to try.
What is low impact cardio?
There are several things that classify a workout as low intensity. “The first thing to consider is the distance your foot travels to and from the ground,” says Andy Fata-Chan, DPT, a physical therapist and coach at New York-based Moment Physical Therapy & Performance. says. “Low-impact aerobic exercise typically involves your feet not leaving the ground or leaving the ground very little.”
Speed is also a factor. “Jogging doesn't necessarily require you to build up your legs as much as walking, but it does increase your speed, which increases the effectiveness of your exercise,” Fatachian says.
Ultimately, says NSCA-certified trainer Alfonso Moretti, “low-impact cardio is defined as less stress on the joints.”
Health benefits of low-intensity aerobic exercise
There are many health benefits to keep in mind when performing low-impact aerobic exercise. “First, the barrier to entry is low,” says Tony Gentilcore, CSCS, co-owner of Core Collective in Brookline, Massachusetts. But there are additional perks to consider.
- low risk of injury. Compared to high-impact exercise, low-impact cardio simply means you hit the ground with less force. This reduces the chance of injury during your workout. “Exercise is very safe and injury rates are low to begin with, but low-intensity aerobic exercise further reduces that risk by eliminating the forces your body has to endure for long periods of time.” says Fatachan. “In most cases, you can also increase strength without increasing the amount of impact you have to sustain.”
- Can withstand more training. “If you're trying to improve your heart health, one of the main drivers is the total amount of training you do,” Fatachian says. “The benefit of low-impact cardio is that your body can withstand a higher volume of training without putting too much stress on your body.” So, depending on how much effort you put into it, you can do high-impact workouts like running. You may be able to continue cycling or swimming for longer than if you were to do so.
- Suitable for all levels. There's nothing wrong with high-intensity cardio, but your body needs to be able to handle that level of pressure, Fatachan says. “Previous experience with strength and mobility training can help reduce the risk of injury,” he says. But low-impact aerobic exercise “eliminates that risk and is a great entry point for people looking to get into aerobic exercise,” Fatachan says. However, that doesn't mean you can't get a great workout. Low impact is not the same as low strength.
Best low-impact aerobic training
There is a wide range of training that can be classified as low-intensity. Each of these has features that can be more or less rewarding depending on what you're looking for.
1. Walking
Walking may seem basic, but it has become a popular form of exercise in recent years. Rebel Wilson said he relied on walking to lose weight during his health years, and Peloton is now incorporating walking habits into its app. “Walking is the easiest way to get low-impact aerobic exercise,” says Fatachan. “This can be a great starting point, especially for people who are just starting out.” It has been shown to have benefits such as improved mental health. To make your walking workout even harder, try increasing your pace, distance, or incline during your treadmill workout.
2. Swimming
When you swim, the water supports your weight and reduces pressure on your joints. “It's also a form of exercise that helps you regulate your body temperature, as being in the water has a cooling effect,” says Fatachan. “This makes long workouts feel more comfortable, especially during the hot days of the year.” Along with doing speed intervals, challenge yourself by increasing your number of laps.
3. Cycling
“Cycling promotes heart health while improving blood flow and mobility in the lower body,” says Fatachan. You can also increase the intensity of your speed or increase the resistance to make your workout more difficult and stimulate muscle growth.
4. Oval
Using the elliptical machine in conjunction with similar low-impact training is “great because you can challenge and work your muscular and cardiovascular systems at the same time,” says Moretti. “You can increase strength and muscle mass without affecting your joints while improving your heart health.” Machine resistance, speed, and work to improve his level of fitness over time. Consider increasing your time out.
5. Rowing
“Rowing is one of the most efficient aerobic exercises because it uses about 85 percent of your body's muscles,” says Fatachan. “It's safe for all fitness levels because it's very easy to change resistance and intensity.” Row faster with intervals or do longer endurance sessions for a harder workout .
6. Yoga
Yoga has a lot to offer, including helping improve posture, muscle tone, and stress levels. It's also an easy method to put into practice. If you don't want to pay for classes, you can stream something online or use an app.
7. Pilates
Pilates has a reputation for being a hard workout, but it can also be low-impact. According to the Cleveland Clinic, this form of exercise is a full-body workout that improves muscle tone, flexibility, and strength. With Pilates, you can always challenge yourself further by adding repetitions or holding poses for longer periods of time.
8. Stair climbing
Climbing stairs is an aerobic exercise that can be draining. Challenge yourself by doing intervals, increasing your speed, or increasing your climbing time. You can also do it on gym machines.
9. Circuit training
“Circuit training is a great way to prevent overuse injuries by combining different movements,” says Fatachan. “This can be achieved through a combination of bodyweight exercises, cardio equipment, etc.” Try things like doing planks for 30 seconds, then floor slides for 30 seconds, and stairs for 1 minute. Let's look at. Your heart rate increases quickly. “There's unlimited customization to make it work for you,” says Fata-Chan.
10. Battle Rope
Using battle ropes will quickly get your heart rate up, and you won't have to work your lower body as hard. Use these in your interval training sessions to try different arm movements and target new areas.
Colin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, and his work has appeared in Men's Health, Women's Health, Self, Glamour, and more. It is published. She earned her master's degree from American University, lives near the beach, and hopes to one day own a teacup pig and taco truck.
