Do You Fear Rigorous Workouts? Try These Low Impact Exercises To Become Fit
There is so much hype about exercise around you that you might wonder what it needs to be fit. The gyms and health clubs near you promote themselves so aggressively that you may start thinking lifting heavy machines and strenuous exercise is the only way to get fit.
Hear the word ‘low impact exercise’ and you will think it’s a gentle or light form of exercise suggested to people who are unable to perform the high-intensity workout. However, there are people who are hard exercises but don’t want to lift the weights in gyms and go on jumping all around.
So are there any benefits of low impact exercise that can give us the similar result as that of high-intensity workout? Are there any low impact exercises that require less time and money? Let’s find out.
Who needs low impact exercise?
Actually, the fact is that high-intensity exercises are not everyone’s cup of tea. Even if you know that to get fit you need rigorous form of exercise, certain health conditions such as pregnancy, obesity, joint problems, etc. might prevent you from going intense.
So for such people, there are other alternate forms of exercises that can be the best options for you, if you are serious about working hard on them. Here are some low impact exercises you must try, especially if you are a beginner.
This is perhaps the easiest and the most convenient low impact exercise. You don’t need any special equipment or training. But, walking also need some alteration to ramp up your heart rate. These include:
- Walking slowly is a common mistake most of us make in terms of exercising. We should pace up in order to get the most out of the workout.
- If you are on a treadmill, make sure you are not holding on to it as it can reduce workout quality. Besides, whenever you are walking outside, make sure you swing your arms. It will definitely have a positive impact.
- Going for interval training can increase the intensity of the exercise along with the advantage of calorie burn. Add short bursts of speed or try occasional strolling on a steep hill.
- You can also try different methods such as walking up stairs or on a revolving staircase in a gym. It can put a lot of weight to your workout and spike your heart rate.
Tip – If you weigh 72 kgs, walking at a brisk pace of 5.5 kmph for an hour can let you burn 276 calories.
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This kind of low impact exercise and be done indoors or outdoors, both have their respective benefits. Cycling outdoors is more preferable as it gives us a chance to rendezvous with nature. As with walking, the intensity is also necessary in cycling.
Tip - Someone who weighs 72 kgs and cycling at the rate of 9 kmph can burn 290 calories.
This type of low impact exercise can provide a full-body workout with fun being an added advantage. Swimming tones your whole body since you are using all muscle groups during this workout. The resistance that water provides makes your movements more challenging.
Tip - A person weighing 72 kgs and swimming at a casual pace for 30 minutes can burn 254 calories.
This low impact exercise is an excellent way of enjoying the outdoors and at the same time staying physically active. Hiking demands a lot of effort especially from your lower body that involves muscles of thighs, hips, and glutes. This perfectly fits your intense cardio workout.
Tip – Put up a backpack to burn more calories.
Aerobics engages major muscle groups in order to achieve the most out of the low amount of invested time. Step aerobics needs special mention as it’s a great low impact cardio workout. You don’t need jumping, by just using your arms you can make the workout more intense.
Tip – A person weighing 70 kgs can burn up to 173 calories in 20 minutes of step aerobics.
These are just a few ideas, there are plenty of low impact exercises or combination of different exercises you can add to your workout schedule. But the most important thing is to stay active and perform these exercises on a regular basis.