Low impact cardio exercises
Aerobic movements are crucial when it comes to physical training as they assist in growing the strength of the human heart, growing stamina levels, and aiding weight loss programs. However, not all cardio has to be the kind of activities that demand running or jumping, it’s possible to achieve cardiovascular fitness using exercises low impact cardio exercises without exerting a whole lot of pressure on the joints. These exercises are best suited for any person with joint problems, novices, senior individuals or anyone who wants to vary their exercising without jeopardizing their well-being. In this article we will discuss about some of the low impact cardio exercises varieties, the advantages that come with the use and the ways to get the best out of low impact cardio exercises.
What Are low impact cardio exercises?
Low impact cardio exercises are cardio activities that put lots of stress on your joints. They differ with high impact activities where the two feet come off the ground at the same time as when in running or jumping among other activities. If done right, this relieves pressure off the knees, ankles and hips and many people find this comfortable to do as opposed to running.
Benefits of low impact cardio exercises
Joint-Friendly:
Due to the lesser impact on the joint, low impact cardio exercises makes it ideal for clients with arthritis or joint pains or anybody with a joint injury.
Improved Cardiovascular Health:
Low impact cardio can help in training the heart and cardiovascular system, reduce blood pressure and increase one’s endurance.
Weight Loss Support:
There are many ways that low impact exercises are useful in the weight loss regime, because they also assist in caloric expenditure.
Enhanced Mobility and Balance:
Accompanying these exercises some of them involve repetitive and smooth movements that might be instrumental in building up stability and flexibility.
Now, let’s further expand our discussion of some popular low impact cardio exercises and how you could effectively include those in your training.
In its current state, its current state,
Walking
Exercising like walking is one of the easiest forms of exercise that anyone can undertake low impact cardio exercises. It can be done almost anywhere – at home, work, park, gym or even in water; no equipment is necessary; its intensity and duration can be modified easily.
Tips for Effective Walking:
Walk faster to be able to get your heart rate up.
Use your arms flailing, to involve your upper limbs.
Additional intensities can be incorporated in the program by trying different landscapes such as walking on an inclined surface.
Cycling
Riding an exercise bike or a bicycle in general is an excellent low impact cardio workout which will help build the lower body and at the same time will give a good cardiovascular workout.
Why Cycling is Effective:
It also let you control the resistance level and you can easily change it in the course of exercising.
Cycling is known to be of benefit to the leg muscles as well as aid movement of the knee joint.
Swimming and Water Aerobics
Swimming and water aerobics are very effective low impact cardio exercises because water offers natural opposition to the body weight. This decreases load on the joints, which makes swimming a perfect exercise for anyone with arthritis or other joint problems.
Benefits of Water-Based Cardio:
Some of the exercises are useful in burning out muscles groups in the entire body.
The fact that water can burn calories effectively makes it resistant in order not to over exert the body organs.
She had also mentioned that it is useful in developing ones stomach as well as flexibility.
Elliptical Training
An elliptical machine provides an aerobic exercise which is similar to jogging but without putting much stress on the joints logistical. The majority of the elliptical has an option for resistance as well as the angle of the foot platform, and that makes it convenient to choose your workout.
Elliptical Tips:
Try to keep an excellent posture while exercising and ensure that your abdominals are involved throughout.
Riding at a fast pace for an accelerated time also works for unequal distribution of pressure on various muscles and so also does riding backward for a few periods to cover the various muscles in a unique wrong way.
Use intervals somewhat by increasing the speed or resistance a bit for better results.
Rowing
Rowing is a very good form of cardio exercise which targets the upper and lower limbs and as well as the stomach muscles. It’s a perfect excuse to get your pulse racing and toning the muscles at the same time.
How to Make the Most of Rowing:
Emphasis on the correct body mechanics in order not to put much pressure on the back and knees.
You can begin with a low level of resistance then as the muscles get stronger, you increase resistance.
These are rows performed at a fast pace for some fourteen seconds then alternate to slow rows to maximize heart effects.
Dancing
Swing exercises are one of the most enjoyable ways to exercise, and many types of dances are easy to adapt to low-impact. Styles such as Zambia dance or hip hop are other types of dances that can be done at any level of fitness.
Why Dance is a Great Cardio Option:
It enhances co-ordination, applicability and harmony.
Dancing a perfect way to have fun while exercising the entire body.
There is no better method of practicing this if you are stressed or if you just want to change your mood.
Step Aerobics
Step aerobics is a kind of stepping movement on the platform and is preferred by low impact cardio exercises. Since the various parts of the exercise are done on platforms with adjustable heights, you can select your workout resistance level easily.
Tips for Step Aerobics:
It will also be important to emphasize controlled movements most especially since the focus is placed on the knees.
Begin with a reactance of lower height and expand height gradually as a person enhances stamina.
To add some variety into the workout one can change steps and routines regularly.
Some advice regarding acquiring the optimum results from low impact cardio exercises
Warm Up and Cool Down:
Before beginning each session undertake a warm-up to reduce the incidence of injuries and after session undertake a cool down to help muscles to relax.
Focus on Form:
Correct form will not only minimize the risk of injury but also make you get the best results from all your workouts.
Gradually Increase Intensity:
If possible, try to add to the duration, speed or resistance in order to continue to put a strain over the body once your endurance level is improving.
Mix It Up:
Change in your low impact cardio exercises may help avoid getting bored and at the same time, work around the various muscles in the body.
Conclusion
Low impact cardio exercises are an excellent opportunity to strengthen the cardiovascular system, lose calories and gain stamina without overloading the joints. Whether it be beginner level, having issues with their joints, or those opting for an easier workout routine, these exercises give a wide variety of choices. Whether it is walking in the park or cycling to work, or dancing to your favorite rhythm or rowing gracefully on a boat, low impact cardio can be exciting, fun and healthy both for the body and the spirit.
FAQs
Can low impact cardio exercises help with weight loss?
Certainly, low impact cardio exercises should in combination with a healthy diet assist in weight loss. They help shed some calories, and as the saying goes, a consistency of these exercises will therefore help shed some weight in the long run.
How often should I do low impact cardio exercises?
Normal Physical activity; the American heart association recommends 150 minutes of moderate-intensity aerobic activity a week. This could mean low impact cardio exercises for about 30mins, five times a week
