4/13/22, 1:23 PM
Low-Impact Workouts | Keino Rutherford | Exercise & Fitness
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Low-Impact Workouts by Keino Rutherford | Apr 13, 2022 | Exercise, Fitness, Health
Maybe you’re not into running as much as you used to be. Or perhaps you have joint troubles and just want to get in a little bit of a low-impact exercise. Low-impact doesn’t necessarily mean low intensity. Instead, you’ll be getting the heart-pumping and endorphin-boosting benefits of regular exercise without adding stress to your joints. Here are some ideas for low-impact workouts to get you started.
WALKING Unlike running, which has a flight phase, walking has no flight phase. This means that at least one foot is always in contact with the ground while walking, which eliminates the risk of injury. Although walking is not as effective as running in some ways, it can still improve endurance and burn calories. It’s also a great low-impact exercise that can help people lose weight. keinorutherford.org/low-impact-workouts/
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4/13/22, 1:23 PM
Low-Impact Workouts | Keino Rutherford | Exercise & Fitness
One of the great things about walking is that it allows people to connect with one another while they’re walking. Especially if you’re looking for something that is also relatively low intensity, walking is an excellent option.
HIIT Contrary to popular belief, high-intensity interval training isn’t always a high-impact exercise. Instead, it’s a workout that involves performing short bursts of intense work followed by rest periods. HIIT can help improve both aerobic and anaerobic capacity. It can also help people maintain a steady level of fitness for an extended period of time.
Even if you’re not a huge fan of running or jumping, HIIT can still provide a great workout. It’s ideal for people who want to improve their endurance and build muscle mass. For a low-intensity routine, instead of jumping, try doing low-impact speed squats instead. Or, instead of doing burpees, try performing a simple plank.
SWIMMING Unlike other low-impact exercises, swimming doesn’t involve any hard surfaces. This means that while you’re in the water, your body doesn’t come in contact with anything. This makes it an excellent choice for people who want to improve their core strength and respiratory endurance without being hard on joints.
If you have arthritis or a lower-extremity injury, swimming can help lower the stress on your joints. It’s also a great low-impact exercise that can be enjoyed.
CYCLING Although cycling is a relatively low-impact exercise, it can still provide a great cardio and strength-building workout. If you’re looking for something a bit more intense, try an assault bike. This bike has a large fan in front and a removable handlebar.
keinorutherford.org/low-impact-workouts/
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4/13/22, 1:23 PM
Low-Impact Workouts | Keino Rutherford | Exercise & Fitness
Performing a high-intensity interval training session on an assault bike can help improve both aerobic and anaerobic capacity. Doing this type of exercise can increase your heart rate significantly.
Although cycling is a great low-impact exercise, it can be very harmful to some people. It might not be the best option for people with knee problems. It’s essential to listen to your body and stop performing any exercise if it causes unexpected discomfort.
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