Cardio exercises can be high or low impact. The most common of the latter category are walking, swimming, rowing, cycling and elliptical training and are particularly suitable for beginners, for those recovering from an injury and for those with joint problems.
elevated the body. Generally during the execution at least one of the two feet remains attached to the ground or the body weight is supported by water or by a machine. In this way the joints, such as the knees and ankles, absorb less impact from the force exerted on them.
It is a mistake to think that these exercises are not very intense. It is possible, in fact, to do low-impact cardio exercises as intense as high-impact running, just increase the pace, reduce the recovery time between sets or add resistance.
A low intensity workout is ideal when doing outdoor sports in the summer.
Here is the ideal frequency for practicing a cardio workout.
, tendons and bones, reducing stress and consequently the risk of overuse injuries and other injuries in people with osteoarthritis, autoimmune conditions and other joint problems.
It is easy to do
Low-impact cardio can be useful for people who are approaching fitness for the first time or for the elderly, whose tendons, joints and ligaments are not very agile. A walk, for example, which does not involve particular skill, technique or excessive effort, can be done by anyone. Intensity can increase over time, as your workouts progress, safely and effectively.
Strengthen the heart
All low impact, as well as high impact cardio exercises help strengthen the heart. In fact, several studies show that "moderate daily physical activity can reduce the risk of heart disease, type 2 diabetes and stroke."
However, the more the work intensifies, the greater the benefits. So, if you realize that your body can withstand a slight acceleration, after the first few periods of training, increasing the speed of walking or pedaling will certainly have positive consequences for your health.
Improve muscle endurance
By placing less strain on your joints, low-impact cardio workouts can help keep your joints healthy.
Helps maintain a balanced weight
Just like high-impact cardio, low-impact cardio also helps burn calories and fat and improve blood sugar control. According to Harvard University, the average adult doing a moderate cardio workout on a rowing machine burns between 200 and 300 calories in 30 minutes. Additionally, adding high-intensity intervals to your fitness session can burn calories both during and after. training while the body recovers.
, but being a no-load exercise, which allows you to pedal for hours without impacting your joints, it can be less tiring. For this reason, it is a particularly recommended type of training.
Dance
A dance-based workout is an effective substitute for fast walking because it offers the same benefits but adds a playful and fun component, particularly suitable for those who do not particularly like to practice sports.
Swim or exercise in the water
Like cycling, swimming is a no-load exercise and this makes it the most suitable of all. Furthermore, it is not necessary to be a skilled swimmer to practice it. Alternatives to swimming but equally recommended can be water aerobics or water jogging, or walking in the water without touching the bottom (comfortable, because you don't even need to buy suitable clothing such as jogging pants!).
Training with the rowing machine
This tool, in addition to allowing you to perform a "cardio activity, allows you to train the muscles of the lower body, the central part of the back and the arms at the same time.
Run some circuits
If walking and cycling can be monotonous, an alternative would be to do a circuit training, combining several low impact strength exercises with little or no intermediate rest. For example, you can perform a series of squats, followed by a series of overhead dumbbell stretches and lunges.
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