Low impact workouts can be suitable for any training program or fitness goal. Suitable for people who are new to training or, for example, also for athletes recovering from an injury. They are also useful for rest days to recover from a high impact workout.
While low impact exercises are undemanding to the joints, they can still be very effective. The fitness session will allow you to sweat, burn calories and eliminate toxins. Although most high-impact exercises are also high-intensity, it is possible that low-impact exercises are high or low-intensity: it is possible, in fact, to make walking, cycling or swimming more challenging, for example by simply increasing the rhythm.
Low-impact cardio exercises, therefore, can be very useful, especially for those approaching fitness for the first time.
Which ones are they?
Low-impact workouts are those that put little or no pressure on the joints: walking, yoga, cycling, and the elliptical. Unlike high-impact activities, such as running, plyometrics, and gymnastics, there are no strokes. hard when the feet touch the ground Knees and ankles are not subjected to excessive strain.
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, in general, it can help in weight loss because it generates body movement, increasing calorie consumption, building and defining muscles and burning fat. But low-impact exercises can be just as useful as high-impact exercises, such as burpees and box jumps, for weight loss.
A low impact workout can help in a weight loss program by contributing to the total calories burned. You burn fewer calories per minute with low intensity exercise, but exercise is sustainable for longer. This can be particularly useful if the weight to be lost is significant or if you have joint pain. Training without pain or with less pain and having less risk of promoting joint injuries and inflammation allows you to continue with regular physical activities. The key is to pay attention to the duration and intensity of the workout. To burn the same amount of calories through low impact exercise, you can increase the pace of walking, pedaling, or stroking in the pool, but without increasing the impact.
According to a study published in Journal of Exercise, Nutrition & Biochemistry, women suffering from obesity significantly reduced their abdominal fat and improved their insulin resistance after 12 weeks of walking for 50 to 70 minutes three days a week.
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After the first three or four outings, you can gradually increase the rate of perceived exertion (RPE) to make the workout more challenging. For example, try brisk walking so you can only say a few words at a time. it only translates into more calories burned during the workout, but also afterwards, especially if you are using high intensity intervals.
Swimming and water aerobics
Aerobic sports are a full-body workout that increases and improves cardio fitness and strengthens muscles, but without putting pressure on the joints. It is a low impact workout par excellence because the buoyancy of water supports the body. You can burn up to 423 calories per hour by swimming at a light or moderate pace, or about 402 calories in an aqua gym class.
Bicycle and elliptical
Both of these low impact types of exercise allow you to easily increase intensity and calorie consumption simply by increasing speed or resistance. They also help build, strengthen and define leg muscles, providing more support for the joints, which which reduces long-term joint pain.
Strength training
Resistance exercises with dumbbells, kettlebells, resistance bands, and strength machines tend to be low impact by nature, as long as you avoid movements that involve jumping or lifting too heavy objects as much as possible. Isometric exercises, such as planks, engage the muscles without too many movements that stress the joints.
