You may think you need to run, jump, or do other explosive plyometric moves to really challenge yourself during exercise. But we have a stellar low-impact workout that proves you can get through a sweat session without hurting your joints and ligaments.
Strength training and cardio workouts can be created to be low impact. Low-impact simply refers to a style of exercise that gets your heart rate up while minimizing the amount of stress and impact on your body, physical therapist Kate BochnewetchDPT, CSCS, founder of DPT running in Buffalo, says SELF. In low-impact workouts, there’s no running or jumping, and you have at least one foot on the ground at all times if you’re doing a standing exercise, she says.
As for WHO Low-impact work is great for, Bochnewetch recommends it as a gentle, non-intimidating option for beginners, older adults, and anyone starting to exercise again after taking time off, whether for injury or for some other reason. Specifically, low-impact workouts can be a good bet for people who are pregnant, have osteoarthritis, or suffer from lower back pain, adds Bochnewetch. (That said, if you have joint problems, a medical condition that affects your ability to exercise, or are new to exercise, get clearance from a doctor or physical therapist before you start. new workout plans or routines.)
What else, any the user can benefit from a low impact workout regardless of their fitness level. Remember that you shouldn’t put in a lot of effort in every workout. So even if your workout routine is peppered with high-impact HIIT workouts or plyo moves, incorporating low-impact training is an important way your body (and your joints!) can breathe a little. .
Want to learn more about the benefits of low-impact training, whether you’re looking for a low-impact workout after surgery, a low-impact beginner workout, or just a gentle routine you can swap between your HIIT routines? Keep reading for more information on why you should include low impact in your weekly workout routine – and to find a great one to try at home!
Are low impact workouts effective?
You don’t have to run or jump a lot to get a great workout, which means, yes, low impact workouts can be effective and provide great benefits. Depending on how you schedule your routine, low-impact training can help build both strength and cardio endurance.
While high impact moves can get your heart rate up and make a workout really hard, they aren’t necessary for a heavy weight workout, an aerobic exercise routine, or even a combination of the two.
“You can still have a really hard workout without having that high-intensity impact component,” says Bochnewetch. For example, you can easily make a workout with low impact exercises difficult by reducing the rest time between moves (similar to a low impact HIIT workout), increasing the volume (essentially, do more reps and sets of each exercise), adding weights, choosing compound exercises over isolation movements (and therefore working more muscle groups at once), or increasing the time your muscles are under tension (for example, pausing at the bottom of a squat). Increasing the intensity of your low impact workout with any of these hacks will help increase your heart rate and thus provide low impact cardio.