Getting a Good Workout with Low Impact Exercise
Wednesday November 8, 2006
As I get older, I find the pounding of higher impact exercise is a little harder on the body than it used to be. I know that a lot of people out there feel the same way, but it's sometimes tough making low impact exercise hard enough to get the heart rate up. In fact, low impact exercise is often recommended for people who need a gentler, easier workout.
So what if you want to work hard, but don't want all the jumping around? Can low impact exercise help you burn calories and lose weight as well as high impact moves? My new article, Getting a Good Workout with Low Impact Exercise, discusses some specific ways you can make low impact exercise more intense. It also includes a Low Impact Cardio Blast Workout you can do with no equipment needed.
Got any ideas for more low impact intensity? Tell us about it in the comments section.
Comments
By adding one pound hand weights while I am using my stepper seems to add intensity even if I am working at a slower pace.
In my cycling classes my best advice for older participants or those recovering from an injury is to keep the RPM slow and the controlled tension. They are really working out but in control the entire time to get those heart rates up.
Re: Low Impact Cardio Exercise, try a mini trampoline. You can jog in place, jump rope (without the rope), jumping jacks, etc. It also is said to flush out the lymph system.
Try lap swimming. It’s a great cardio and muscle conditioning exercise, and there’s very little impact on the joints. Also, it’s a full-body exercise so it’s efficient.
If you want to lose fat, you need to gain muscle. I prefer power lifting: low impact and effective at shedding fat. One lb dumbbells don’t build muscle no matter how many reps you do. Lift heavy and watch your metabolism skyrocket.
RE: comment #1 - be careful using hand weights. They can cause strain on the joints, which is one reason many people are looking at doing low impact exercise in the first place.
One of the easiest and best ways to ensure getting a good workout, is by wearing a heart monitor.
Because of a previous heart ailment, I spend a lot of time on my treadmill walking - varying speeds and and elevation to maintain my target heart rate.
Also, too many older people, it seems to me, spend too little time in an aerobic activity during their workout. Walking in target for at least 30 min/session is optimal.
It’s not about how fast you walk/run. It’s about how long you spend in your target zone.
Join a gym! I did after many years of trying to work out on my own and boy oh boy was it worth it. It gives you a focus to week eg you make a commitment to go every Mon, Tue Wed. Choose a class for seniors as they are the safest and low impact. I do 2 X week strengthening and 1 x week aerobics. Our 80’s use 2 pounds, Im 43 and use 6 pounds and get a great safe workout. I LOVE the YMCA
Join “Curves” –I did & it is the greatest way for seniors to build strengh
Hey Christina, I love powerlifting too, but don’t lie to the ladies.
You don’t need to build muscle to burn fat. You just need to increase your metabolism. Building new muscle increases your passive metabolism (ala, burns calories without doing anything), but burning the calories with aerobics is far less a strain on the muscles, joints and bones (if doing low-impact exercise) than powerlifting and is much better for people rehabilitating from injury. I think it’s better for overweight people too.
You have to realize, overweight people can do okay lifting light weights until they slim down a bit because their fat is like wearing a weighted vest while you’re doing the exercises.
I recently had major surhery, Oct. 26, 2006. I was cut from hip to hip and my recovery is slower then I expected. My question is when can I start excercising again? Any suggestions?
thank you,
annie
I find using the elliptical trainer is a low impact, if you want it to be. Either way, you have the choice for a slower or faster pace. Your whole body is getting movement. It’s been great for me and you double your calories burned, compare to the treadmill. It’s nice to get on the treadmill afterwards to slow down your metabolism.
dear all,
I’m pretty surprised, nowhere do I find anything on the rebounder in your publications. I’m a Pilates teacher. A few weeks ago I took up rebounding for the extra cardio working. I’m hooked it’s lovely, it’s fun, it’s addictive, and day by day I feel and see my muscles get firmer. And I feel invigourated, it’s like a turbo-nap or meditationsession, so my advice is, look into it, it’s great!! Kindest regards, Maria Links, Amsterdam, Netherlands
I have to agree with Maria Links - I have owned a Bowflex - an elliptical - I’ve joined gyms - and the best results I’ve ever had has been from a $40 rebounder I purchased from Wal-mart. I loaded my Ipod with 80’s dance music and I jog and dance for 40 minutes a day. I keep a calendar on the wall and for every 20 minutes jogging I mark down that I’ve “run” the equivalent of 3 miles! Multiply that by 1.6 to get km. At the end of every month I jot down the total number of km I have run - it’s very motivating. The rebounder is addictive and the only thing I’ve stuck with - I sleep more soundly at night - I have more energy at work - positive attitude - AND - the weight is melting away - I have gained muscle and lost inches around my waist - hips - butt - and legs. It’s affordable - you don’t have to worry about the weather BUT you can also bounce outdoors when the weather is great! The benefits are endless - just Google “rebounder benefits” and see for yourselves!