Straighten your legs to return back to standing, and while doing so, lift your arms directly above your head. Place your hands underneath your lower back to support your pelvis, if necessary. Hold one dumbbell in each hand at your chest, your wrists above your elbows and close to your body. Notes: Don’t let your back overarch or your hips sink into the ground. Then, bring your right leg behind you and lower yourself into a reverse lunge. Keep the dumbbell close to your body, reaching your ribcage, your elbows tucked back. Lower into a lunge and repeat for a total of 20 repetitions. Still in your high plank position, bring one hand up into a row. If you’re looking to get great strength results without putting so much pressure on your joints or tendons, then low-impact strength training is the ideal choice. As a health and fitness writer, Emily combines her two passions—powerlifting and writing. Water is nearly 800 times denser than air, so while swimming is the ultimate low-impact workout, it’s anything but easy to propel your body from one side of the pool to the other and back. Return to the starting position and repeat on the other side. Low-impact workout Low-impact exercise is any movement that requires taking at least one foot off the ground but involves minimal direct force on the body. Luckily, low impact workouts can warrant the same results without the added stress of continuous jumping. Next, bend your arm and leg to bring your elbow and knee together below your torso. Extend your arms straight to return to their original position, and repeat for a total of 20 repetitions. Lower the weight back beside you, still maintaining straight arms. Get into a plank position. Continue lifting until your thigh is parallel to the floor. I’ve created a 30 Day low impact workout challenge so you can start your daily changes today. Both swimming and water aerobics are great workouts for your heart and for increasing range of motion.Another perk: You rarely (if ever) feel overheated in water. Bring your left leg on the chair and step up, meeting your right foot with your left. You will need a pair of dumbbells to complete this low impact exercise. Continue alternating for a total of 20 repetitions. Repeat 10 times and then switch sides. But before you take this as a sign to sink even deeper into the sofa, try a low-impact workout. Using only your biceps, bend your arm at the elbow to bring your dumbbells to your chest. Next, lower your knees to the floor to form a kneeling plank position. Plain and simple, low-impact cardio involves exercise that raises your heart rate and challenges your heart and lungs without inflicting a lot of jarring force on your joints. Notes: If you need to place your hands beneath your lower back to support your pelvis, touch each index finger to each other and do the same for your thumbs so that the gap forms a triangle. The downside is that this can make it harder to notice when you need more fluid, so play it safe by drinking plenty of water before you dive in. Your torso should be leaning forward with your back straight and knees bent. In one simultaneous motion, lift your right arm and left leg. Engage your core and raise the dumbbells or plates in front of you until they are at shoulder height. All that pounding needs to give way to something that's more in line with what your body needs now. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. The reason running isn’t low-impact is because of the landing, explains orthopedic surgeon Dr. Nick DiNubile, chief medical advisor for American Council on Exercise. Bring your arm back in and repeat on the opposite side. I designed this 30-minute hotel room workout to be low impact, still get your heart rate up, and also build some muscle while you’re at it. Begin on your hands and knees, with hands placed at shoulder width distance and knees placed at hip width distance apart. As you become stronger and fitter, your confidence will improve that you can carry out both in and out of the gym. Ensure that you’re using only the leg that is on the chair to bring yourself up. Repeat for a total of 20 repetitions. Copyright ©2020 Fitbod, Inc. All Rights Reserved. Next, bring your dumbbells in front of your legs, dropping your arms straight down in front of you. Take the guesswork out of your workouts. The benefits of low impact strength training are: It reduces the risk of disease and other conditions. Combining the satisfying and effective intensity of a HIIT workout with a gentler approach that is easier on the body is the essence of high intensity low impact But don't be mistaken—they can be just as challenging as their high-impact counterparts. Tuck your pelvic in, engage your core, and hold the position for 30 seconds to 1-minute. Repeat for a total of 20 repetitions. Your knees should be bent and your feet flat on the ground. Unfortunately, the saying ‘no pain, no gain’ doesn’t apply to your joints. Bring them up until your body forms a 90-degree angle. Stand with your feet shoulder-width apart, feet firmly planted on the ground. Running tips, workout ideas, fitness motivation. Lower your hips back to the ground. Stop at the shins. Also, make sure you’re not sticking your bum in the air. If not, then, just squat as low as you can and you can work on getting lower over time. Lie on the floor, facing up. In this article, I’ll discuss who can benefit from low impact strength training, the benefits of training in this way, and a list of exercises that beginners can try. As the risk of injury decreases with low-impact workouts, you’re more likely to be able to build a regular training routine that’ll be consistent. One mistake we often make is walking too slowly to get the heart rate up. Build muscle, lose weight quickly, and don't put pressure on your joints with this circuit training, hiit low-impact workout that requires no equipment and can be completed at-home. From this position, simply pulse up and down slightly, without ever rising higher than thighs parallel to the floor. Usually, it is recommended for senior to do Low Impact exercises. When used to describe a particular workout’s quality, low-impact simply means that the type of exercise being performed causes very little (if any) impact shock stress to your joints, bones, & tendons. Yep, you read that right, low-impact strength training can help build your cardiovascular fitness. Bring some power into it and make it as explosive as possible. Receive weekly workouts, running tips and fitness motivation right to your inbox! There’s absolutely no doubt that HIIT, or high intensity interval training, is one of the best and most widely used exercise Here are 15 beginner-friendly exercises that you can do for low-impact strength training. Each dynamic exercise combines two or more simple movements to create resistance and strengthen multiple muscles at one time. High intensity workouts are certainly effective for raising your heart rate, but they might not always be the best option. Then, push the dumbbells up until your arms are extended. This simple low impact strength workout is a safe way to strengthen your upper body, lower body, back and core without putting pressure on your joints. Being more attuned with your body is a functional skill that’ll help you in everyday life. Your hands should be by your side and your palms are each facing your body. In each hand, you’ll be holding one dumbbell. Stand with your feet shoulder-width apart. Lift your right knee off the floor, bringing it up and out to your right. Extend your arms so that you’re moving the dumbbells down and back. You can definitely get a challenging workout that still is easier on the joints while building your stamina at the same time. Raise your hips so that your body forms a straight line. Maintain a flat, board-like position with your body by focusing on keeping your hips level and trying not to arch your back. Your brain will get a great workout as well as your body. Get 3 free workouts on Fitbod right now. Low Impact Cardio and Abs Workout | Heather Robertson If you’re looking to improve your cardio and abs, look no further than this low impact routine, with no jumping, no repeats and no equipment. Low-impact strength training is an effective way to work on your strength without adding extra stress on our joints and tendons. Find a chair that is at a height you’re comfortable stepping up on. Lie on the floor on your back. It’ll come in handy when you want to learn something new like picking up a musical instrument or even challenging yourself to a different fitness skill you haven’t tried before. There are many health benefits that come from low-impact strength training. Then, work your way to being able to execute this movement without the added support. Begin on your hands and knees, with hands shoulder width distance apart and knees hip width distance apart. Contract your abdominal muscles and lift your legs off the ground keeping them as straight as possible. Picking up the pace can help you up the intensity of … Your body should form a V-position. Take a breath in, sucking into your belly. Starting with squat to curtsy lunges, you move on to lunge … An example of low impact / low intensity would be a beginner yoga class or Tai Chi. Not all low impact workouts are low intensity! Your body is in one straight line. Increasing bone density is a great way to prevent this. Make sure that you don’t twist your body; keep your body as straight as possible. Notes: You might have to adjust your foot placement to feel this exercise in your glutes. Related Article: 9 Banded Kickback Variations To Target Your Glutes. Bend at the elbow to bring one dumbbell up towards your side. Press the dumbbells straight overhead and then lower back down by your sides. “Low-impact workouts are the way to go if you want to slowly build your strength and muscle endurance over time without putting a lot of stress on … In a standing position, engage your abdominal muscles. Bend at the elbows, bringing the weight behind you and down. This low impact strength workout is an excellent way to gain strength without hurting your joints or risking injury. Make … Hold a dumbbell in each hand. Sweat Two-Week Low-Impact Barre and Yoga Workout Plan Each video is about 30 minutes and starts with a warmup before getting into the workout. Using only your biceps, bend your arm at the elbow to bring your dumbbells to your chest. Stand on the ground, facing the chair. Your shoulders should be directly above your hands. Low impact vs high impact workout When it comes to exercise, there is no one-size-fits-all plan to suit everyone. Notes: Try not to move your body to gain momentum to move the weight. Your arms should be straight and your hips tucked in. You can also choose to use weight plates for this. Whether you’re struggling with joint pain, returning from injuries, staying fit through pregnancy, maintaining your health as you age, or anything in between – low impact workouts offer a great way to increase your strength without any jumping or forceful movements. Notes: You can also use just one dumbbell, holding it with both hands instead. Your legs are straight. Exercise promotes better memory and brain plasticity so that you can adjust or rewire connections easily, while also creating new ones. Return to starting position in a controlled motion. Take a deep breath in and slowly bend at the knees into a squat. Whether you’re recovering from an injury or just getting started with exercise, this 30 Day challenge will help you get you moving by exercising your heart and muscles a little bit every day. Your hands should be by your side. This low impact workout combines a variety of isometric strength exercises, such as a plank or bridge, with dynamic strength exercises to provide results for your entire body. The low-impact version omits the jump but will still make you work. Walking is by far the most popular low impact exercise, but in order to get your heart rate up there are some things you may need to do. Lower the dumbbell back down and repeat on the opposite arm. Be warned, these will still challenge you but will do so without placing too much stress on your joints and tendons. Make sure that you’re not overarching your back and that your core is engaged. Are low-impact exercises effective for reaching your health and weight loss goals? Effective low impact exercises create resistance using your own bodyweight or equipment, and still manage to increase your heart rate for a successful calorie burn. Make this your best training season yet! Low-impact workouts are a gentler form of cardio, perfect for getting a sweat in without putting undue stress on your muscles and joints. Notes: If you want to make the sumo squat harder, then hold a weight to your chest while performing it. Lower the dumbbells in a controlled movement, back to your starting position. Slowly lower your legs back down. Need a workout program? Hold a dumbbell in each hand. Repeat on the other side. If they are hurting because of high-impact exercises, then switch over to low-impact strength training. This is a great low impact workout specifically designed for seniors. As you age, it's a good idea to downshift from high-impact exercises. At the top of the position, your arms should be straight and behind you. Begin in an elbow plank position, distributing your weight evenly between your elbows and toes. Your elbows are bent straight back behind you and the weights are close to your chest, on either side. It comes to no surprise that exercise makes you feel good. From the lunge, step forward with your left leg, planting your left foot one step in front of the right. Try incorporating these strength exercises on a weekly basis to keep your entire body strong, prevent injury and stay healthy in the long run. Low-impact strength training places much less stress on the body, meaning that you’ll be able to train safely and effectively. Try Gold’s 20-minute low-impact boxing workout 1. Lower your hips back down to the floor and repeat for a total of 20 repetitions. We’ve included movements that hit every part of the body so that you can be sure to get a full-body workout. If you can’t lift your dumbbells without doing so, then you need to lower the weight. Make sure you don’t arch your back. With over 600 movements and exercises videos, you can be sure to perform the movements correctly for optimal results. Essential Strength Training Exercises for Runners, The Ultimate Pyramid Workout for Full Body Strength, 30 Day Strength Training Challenge for Runners, 20 At Home Workout Ideas - No Equipment Needed | Runnin’ for Sweets, I Quit Sugar for 40 Days | My Foolproof Plan to Give Up Sugar, 7 Running Mistakes: The Worst Things to Do During a Long Run, Running Humor: 42 Funny Running Quotes, Jokes and Thoughts, Running Base Building: Printable 12 Week Base Training Plan. By consistently doing your exercises, you’ll develop better kinesthetic awareness, that is, being aware of your body positions and movements both in relation to yourself and the space and objects around you. Keeping your heart rate going can give you some of the benefits of cardio exercise even if you’re doing a low-impact leg workout. Once you’ve hit your full range of motion, return to the starting position. You will need a raised surface, such as a chair, table or stair for this low impact exercise. Related Article: The 9 Best Side Delt Exercises To Grow Your Shoulders, Muscles worked: glutes, quads, hamstrings. 360 breathing: Come to a kneeling position and wrap your hands around your lower ribs so that your elbows stick out like wings. Next, plant your feet on the floor, bending at the knees to do so. By consistently working on your fitness, you’ll begin to see the impact that it has not only on your physical health but on your wellbeing as well. Place your hands flat on your raised surface, and walk your feet backwards until your body forms a straight line between shoulders and ankles. The renegade row starts in a high plank position. You won’t have to stop as often due to injuries or a bad knee and can keep up the consistency in your workouts. Begin by lying on your back with your legs stretched straight out and arms by your sides. The workouts will adapt automatically to your levels of recovery and rate of progress. Begin by standing with your feet about hip width distance apart. 2 rounds | 7 moves | 40 seconds work | 20 seconds rest High pull side stepsChest and High pull side steps Chest and shoulder rotations Power knee Join thousands of other runners in receiving weekly running tips, free downloads, and fitness motivation. Low-impact strength training refers to exercise that is easy and gentle on your joints and tendons. Don’t be fooled by the name “low-impact”. Hold a dumbbell in each hand. Swimming has long been known as an excellent low-impact workout—and for good reason. Muscles worked: glutes, quads, hamstrings, core. To get moving: Start in a curtsy lunge position with both legs bent, your right leg behind and across your body. Then, complete 20 repetitions with the opposite leg. Your palms are facing each other. One of them is that it reduces the risk of disease such as heart disease. Let’s get started! Ensuring that you tuck your pelvis in is key to forming a straight line with your body. If you are somebody with joint or tendon issues, then it’s best to train only using low-impact exercises. Begin by standing with your feet hip width distance apart, with a dumbbell in each hand resting against your sides. Lean your torso forward slightly to give more emphasis to the glutes. An example low impact/high (er) intensity would be using an elliptical or stationary bike with some resistance, or a step aerobics class. The cleanse showed that while I loved high-intensity studio classes, I preferred low-impact options at home — which eventually led me to P.volve. WHO CAN BENEFIT FROM LOW IMPACT WORKOUTS? Begin standing with your feet together, and take a step forward with your right leg. If you’re worried about logging a solid workout, don’t let the term “low-impact exercise” fool you. Try not to touch the ground but instead stop when you’re approximately 2 inches from the ground. They’re easier on your body — your joints will thank you. Any exercise in which at least one foot remains in contact with the ground is regarded as low impact, so this means no jumping or hopping exercises (which is classified as high-impact training). Lift your hips off the floor, forming an angle between your shoulders and knees and keeping your hips level while they are in the air. Making sure you’re still contracting your core to help keep balanced and bring your right leg forward until it is in front of you with your knee raised. Begin by standing with your feet hip width distance apart, holding your dumbbells down at your sides. Extend your arm straight out in front of you and leg straight out behind you, keeping them parallel to the floor. The higher it is, the more challenging it will be. These workout Exercises need to be adequate to the physical condition. Then, repeat on the other side. Lie on a flat bench. Simply rise up onto your toes and then lower your heels back down to the floor with control. Widen your stance until they are a bit wider than shoulder-width. Lean forward about 45 degrees, keeping your back straight. Lower the weight back to starting position. Also, those who are recovering from injuries may choose to follow a low-impact training program instead. Begin by standing with your feet spread further than hip width distance. Your knees are slightly bent. After a quick warm-up of toe-touches, you dive right into the low-impact cardio workout. Just because  there is much less impact on your joints, it doesn’t mean that it isn’t hard or challenging. With a creative writing degree under her belt, she spends her mornings lifting weights, her nights putting pen to paper, and eating too many snacks in between. Exercise, including low-impact strength training, can boost your mood, relieve your stress as well as anxiety and depression. Check out our low impact HIIT workout to enhance fat loss, without using high impact movements. Walk faster. In a fast movement, stand back to the starting position. Low-impact exercise is any exercise that minimizes the force placed on the body and its joints (think: knees, hips, and ankles.) This 25-Minute, Low-Impact Cardio Workout Will Spike Your Heart Rate Without a Single Burpee Zoe Weiner ・ May 5, 2020 Share on facebook Share on twitter Share on pinterest Share on email Hinge at the hips, lowering the dumbbells to the ground, holding them horizontally (palms facing your thighs). This type of training will give you some high-impact benefits that you’ll be reaping both in and out of the gym. Next, bend at the elbows to bring your chest towards the surface, as if completing a push up. Exercises that involve running, sprinting and jumping are great but can also cause many joint and tendons problems, particularly in the knees, shins and hips. 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