Many low impact exercises offer the benefits of high-intensity workouts but are far easier on the body. If you’re new to working out, you’re just getting back into the game, or you have concerns with joints or injuries, a low impact workout is a safe and effective exercise method.
Generally, low impact exercises don’t require special equipment except for a good pair of shoes and comfortable workout clothes. Such Low-impact exercise allows you to exercise while reducing the stress or pressure on your joints. But be warned — just because it’s low impact doesn’t mean you won’t be sweating!
Below, you’ll find 10 exercise options that deliver the heart-pumping, endorphin-boosting benefits you want in a sweat session without adding extra stress on your joints and ligaments.
Swimming
Swimming improves your cardiorespiratory fitness while strengthening everything from your arms and back to your core and legs. The resistance provided by the water makes movements more challenging while burning about 756 calories in an hour. It enables your muscles to work hard while reducing the impact forces on your joints. Plus, because this activity uses your entire body, you get a great bang for your buck.
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Power Walking
Walking is a convenient, cost-effective form of low-impact exercise that helps lower blood pressure and cholesterol (LDL). Besides a proven weight maintenance tool, walking also improves bone mineral density. Moving briskly on a firm surface burns about 350 calories an hour. Variations of ramping speed or walking on an incline can burn 72 to 93 more calories than walking on a flat surface.
Aqua Zumba
Dancing around in water is a serious calorie-torching workout that’s also super entertaining! The water creates a safe, low-impact environment that’s easier on your knees, feet, and hips than hard dance floors. Aqua Zumba provides extra resistance during your moves—you get cardio and strength benefits simultaneously. Adding the sizzling energy of Zumba to water creates a low-impact, calorie-blasting combo and burns about 700 calories an hour.
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Cycling
Cycling is one of the best low-impact cardiovascular workouts you can do indoors and out. With the right resistance, you can enjoy the ride without putting unnecessary pressure on your joints. Paddling from 60 to 110 revolutions per minute can burn 600 to 700 calories in an hour during your ride.
Barre Workouts
This ballet-inspired exercise method can torch plenty of calories and boost your metabolism. Depending on the Barre class you attend, you get a good dose of cardio and a solid muscular endurance workout. It can also enhance your stability and balance and help you burn up to 650 calories per class. The best part is Barre delivers all of those benefits without pounding your joints and ligaments.
Power Yoga
Most people think of yoga as only a stretching exercise, but Power yoga is an amazingly effective, low-impact way to stay strong and lean. Power yoga is a total-body workout that offers an average burn of about 400 calories an hour. Besides strengthening whole body muscles, it keeps your heart rate elevated and increases oxygen uptake. It uses a lot of oxygen while engaging your whole-body muscles, which burns a lot of calories and generates a lot of heat. Above all, it reduces the risk of injury due to your increased attention to form and alignment.
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Rollerblading
Rollerblading or inline skating is a fun, low-impact option that allows you to torch significant 860 calories in an hour. Spending more time skating and less time gliding on rollerblades makes it a great way of Interval training. Bend your knees and lower your upper body to intensify the workout. If you want to take it even further, try interval blading. It is when you go as fast as possible and then slow down to a manageable pace. This movement acts as a HIIT (high-intensity interval training) exercise that can burn significant calories with toning in shorter workout sessions.
Rowing
Rowing at a vigorous intensity is a total-body workout that targets the core. Similar to running, it burns around 600 calories an hour. Maintaining proper posture, you power up your body from your lower body. It engages the larger muscles in your legs, translating to a significant calorie burn and making it a fun experience.
Pilates
Pilates is a low-impact workout modality that’s heavy on core strength, breath work, and alignment. It is an effective way to improve both flexibility and dynamic balance. Though you may not get a super intense cardio challenge from Pilates, its strong focus on core strength makes it fantastic cross-training for other activities, like weightlifting and running.
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Kinetic Stretching
It is Also known as kinStretch. This low-impact exercise modality involves taking a joint through its full range of motion while creating tension with the rest of your body. For example, you might contract as many muscles in your body as possible and then circle your arm as wide as possible. That combo will lubricate your joints and then increase your mobility. As a bonus, you might sweat a little, but it feels pretty intense.
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