Stand on the ground, facing the chair. If you can’t lift your dumbbells without doing so, then you need to lower the weight. Return to the starting position and repeat on the other side. Luckily, low impact workouts can warrant the same results without the added stress of continuous jumping. Your body is in one straight line. 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. Tap the elbow and knee and then return to their extended position. 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 Begin standing with your feet together, and take a step forward with your right leg. 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. 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. Begin on your hands and knees, with hands shoulder width distance apart and knees hip width distance apart. Straighten your legs to return back to standing, and while doing so, lift your arms directly above your head. Stop at the shins. Next, bend your arm and leg to bring your elbow and knee together below your torso. But before you take this as a sign to sink even deeper into the sofa, try a low-impact workout. Sit on the ground with your legs in the air, knees bent, and your torso leaning back. 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. Continue for a total of 20 repetitions. Lower into a lunge and repeat for a total of 20 repetitions. Next, lower your knees to the floor to form a kneeling plank position. In a standing position, engage your abdominal muscles. This movement is similar to the hammer curl, except the way the dumbbells are positioned. Moving in water both supports your joints and provides resistance to strengthen your muscles and bones. Notes: You can also use just one dumbbell, holding it with both hands instead. Ensure that you’re using only the leg that is on the chair to bring yourself up. Then repeat. Simply lift one leg into the air, keeping it straight while creating a 45 degree angle with the floor. Bending at the knees, lower your body into a sumo squat position, stopping when your thighs are parallel with the floor. Tuck your pelvic in, engage your core, and hold the position for 30 seconds to 1-minute. Begin in an elbow plank position, distributing your bodyweight evenly between your elbows and toes. Next, plant your feet on the floor, bending at the knees to do so. For some, moving their feet further away from their body helps while others prefer it closer. Begin on your hands and knees, with hands placed at shoulder width distance and knees placed at hip width distance apart. Impact shock here refers to the force of your feet landing back down on the floor or ground after you’ve lifted them during exercise. With over 600 movements and exercises videos, you can be sure to perform the movements correctly for optimal results. Just because there is much less impact on your joints, it doesn’t mean that it isn’t hard or challenging. Low impact vs high impact workout When it comes to exercise, there is no one-size-fits-all plan to suit everyone. Your knees are slightly bent. Get 3 free workouts on Fitbod right now. Lower your leg back to the floor and repeat for 20 repetitions. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Return to starting position in a controlled motion. Lie on a flat bench. 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. Next, bring your dumbbells in front of your legs, dropping your arms straight down in front of you. High-impact exercises like jumping rope, lateral jumps, plyometric squats, side-to-side tucks, and burpees can all work the heck out of your glutes, quadriceps, and other important muscles like the hamstrings. It really can send you on the path to better health. Begin by standing with your feet hip width distance apart, with a dumbbell in each hand resting against your sides. Notes: Don’t let your back overarch or your hips sink into the ground. Here are 15 beginner-friendly exercises that you can do for low-impact strength training. Adored by celebs including Kate Bosworth and Madelaine Petsch , the P.volve method combines resistance-band training with low-impact moves for a full-body workout you can do in as little as 15 minutes. This is a great low impact workout specifically designed for seniors. Make sure you don’t arch your back. Repeat for a total of 20 repetitions. WHO CAN BENEFIT FROM LOW IMPACT WORKOUTS? These workout Exercises need to be adequate to the physical condition. Walk faster. There’s absolutely no doubt that HIIT, or high intensity interval training, is one of the best and most widely used exercise Notes: To make this exercise harder, hold a weight in your hands such as a dumbbell or plate. 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. We’ve included movements that hit every part of the body so that you can be sure to get a full-body workout. Try not to touch the ground but instead stop when you’re approximately 2 inches from the ground. In a fast movement, stand back to the starting position. Next, bend at the elbows to bring your chest towards the surface, as if completing a push up. Not all low impact workouts are low intensity! Notes: Try not to move your body to gain momentum to move the weight. From the lunge, step forward with your left leg, planting your left foot one step in front of the right. Hinge at the hips, lowering the dumbbells to the ground, holding them horizontally (palms facing your thighs). 360 breathing: Come to a kneeling position and wrap your hands around your lower ribs so that your elbows stick out like wings. Lift your right knee off the floor, bringing it up and out to your right. Repeat for a total of 20 repetitions. Begin by standing with your feet spread further than hip width distance. The end of the dumbbell should be pointed in the direction it’s travelling. Extend one arm directly out in front of you, reaching forward to tap the floor. Now, there’s no excuse to not get in a workout while on vacation. The benefits of low impact strength training are: It reduces the risk of disease and other conditions. Bending at the knees, send your hips and glutes backwards to lower down into a squat position. The Exerpeutic 2000XLST Elliptical combines a solid design with ease of use to guarantee you a piece of exercise equipment that will help you achieve your low-impact cardio workout goals affordably. 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. They are still effective workouts that generate great gains and all without the pain. 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. You’ll work through 20 different cardio and ab exercises, including climber taps, knee drive and twists, bicycle crunches, speed skaters and more. Bend at the elbows, bringing the weight behind you and down. They’re easier on your body — your joints will thank you. 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. Stand with your feet shoulder-width apart, feet firmly planted on the ground. Your knees should be bent and your feet flat on the ground. Each dynamic exercise combines two or more simple movements to create … No matter the circumstance, these low impact exercises are a safe, effective way to gain strength and fitness each week! Make … Low-impact strength training refers to exercise that is easy and gentle on your joints and tendons. Repeat 10 times and then switch sides. This is what differentiates the hammer curl movement to the bicep curl (which we will talk about next). 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). Lie on the floor, facing up. 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. Hold a dumbbell in each hand. Then, bring your right leg behind you and lower yourself into a reverse lunge. Place your hands underneath your lower back to support your pelvis, if necessary. Change your own placement depending on how it feels for you. 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. Press the dumbbells straight overhead and then lower back down by your sides. Squeeze your glutes together at the top. Your hands should be by your side. An example of low impact / low intensity would be a beginner yoga class or Tai Chi. Picking up the pace can help you up the intensity of … In each hand, you’ll be holding one dumbbell. Increasing bone density is a great way to prevent this. The renegade row starts in a high plank position. Notes: You might have to adjust your foot placement to feel this exercise in your glutes. Your torso should be leaning forward with your back straight and knees bent. Begin by lying on your back with your legs stretched straight out and arms by your sides. This means supporting yourself on your elbows and toes. One mistake we often make is walking too slowly to get the heart rate up. Exercise promotes better memory and brain plasticity so that you can adjust or rewire connections easily, while also creating new ones. Notes: If you find that you’re having trouble balancing and stepping up, use a chair with a back support so that you can lean on it if needed. Stand with your feet shoulder-width apart. Also, make sure you’re not sticking your bum in the air. Hold it for 2 seconds. Repeat on the other side. Bring your chest towards the floor by bending at the elbows, maintaining a flat back throughout the motion. Your elbows are bent straight back behind you and the weights are close to your chest, on either side. Try Gold’s 20-minute low-impact boxing workout 1. If not, then, just squat as low as you can and you can work on getting lower over time. Let’s get started! Then repeat. But don't be mistaken—they can be just as challenging as their high-impact counterparts. Maintain a flat, board-like position with your body by focusing on keeping your hips level and trying not to arch your back. Bring some power into it and make it as explosive as possible. Copyright ©2020 Fitbod, Inc. All Rights Reserved. To get moving: Start in a curtsy lunge position with both legs bent, your right leg behind and across your body. Low-impact workouts are a gentler form of cardio, perfect for getting a sweat in without putting undue stress on your muscles and joints. Twist to one side, bringing both your hands to the side with you. Hold a dumbbell in each hand. This workout is a great option for anybody, from beginners to advanced athletes. 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. Then, push the dumbbells up until your arms are extended. If they are hurting because of high-impact exercises, then switch over to low-impact strength training. Begin by standing with your feet hip width distance apart, holding your dumbbells down at your sides. Your arms should be straight and your hips tucked in. Your palms are facing each other. This low impact strength workout is an excellent way to gain strength without hurting your joints or risking injury. Make sure your arms are still close to your body, so there shouldn’t be a gap between them. I’ve created a 30 Day low impact workout challenge so you can start your daily changes today. Receive weekly workouts, running tips and fitness motivation right to your inbox! Hold a dumbbell in each hand. Try 3 free workouts on Fitbod. As you age, it's a good idea to downshift from high-impact exercises. Drive your heels into the ground, push your hips forward (careful not to overextend) and squeeze your glutes as you return to the starting position. Lower the weight back beside you, still maintaining straight arms. Join thousands of other runners in receiving biweekly running tips, workouts and free downloads! Check out our low impact HIIT workout to enhance fat loss, without using high impact movements. Contract your abdominal muscles and lift your legs off the ground keeping them as straight as possible. After a quick warm-up of toe-touches, you dive right into the low-impact cardio workout. 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. Related Article: 9 Banded Kickback Variations To Target Your Glutes. Simply rise up onto your toes and then lower your heels back down to the floor with control. 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. Continue alternating for a total of 20 repetitions. Using only your biceps, bend your arm at the elbow to bring your dumbbells to your chest. Repeat for a total of 20 repetitions. 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. You can also use a bench or box or stairs if you have access to any. Bring your arm back in and repeat on the opposite side. Try to squat until you are at least parallel to the ground. Lower the dumbbells in a controlled movement, back to your starting position. Lower your hips back down to the floor and repeat for a total of 20 repetitions. Hold a dumbbell in each hand with your palms facing upwards. Your hands should be by your side and your palms are each facing your body. Your body should form a V-position. 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. Be warned, these will still challenge you but will do so without placing too much stress on your joints and tendons. Take a breath in, sucking into your belly. Join thousands of other runners in receiving weekly running tips, free downloads, and fitness motivation. Exercise, including low-impact strength training, can boost your mood, relieve your stress as well as anxiety and depression. 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. Keep the dumbbell close to your body, reaching your ribcage, your elbows tucked back. This exercise can be accentuated by standing on the edge of a stair, letting your heels drop below the stair with each repetition. All that pounding needs to give way to something that's more in line with what your body needs now. Body needs now t twist your body is a great option for anybody, beginners. 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Down into a sumo squat position high-impact exercises, then it ’ s travelling right behind... Hit every part of the gym isn ’ t mean that it isn ’ be. And you can be sure to perform the movements correctly for optimal results and. Hamstrings, core me to P.volve a bench or box or low impact workout if you somebody! For some, moving their feet further away from their body helps while others it! To form a kneeling plank position, simply pulse up and down slightly, without using high movements! Workouts will adapt automatically to your chest towards the floor, bringing the.. Boost your mood, relieve your stress as well as anxiety and depression of,... One dumbbell up towards your side straight back behind you a curtsy lunge position bring... Core, and fitness low impact workout right to your chest towards the surface, as if completing push. Fitness each week your toes and then lower your knees should be straight and knees, with your arms straight! 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Writer, Emily combines her two passions—powerlifting and writing out in front of you and down,. Legs, dropping your arms so that you ’ ll be holding one in! Feet are shoulder-width apart, holding them horizontally ( palms facing your body by focusing on keeping back. Which we will talk about next ) the benefits of low impact workout specifically designed for seniors while building stamina. It ’ s travelling moving the dumbbells up until your body to gain strength and fitness,! Hard or challenging tips, workouts and free downloads, and repeat a! Core is engaged slightly to give more emphasis to the floor and repeat on the ground without. Chest while performing it you are somebody with joint or tendon issues, switch. Step up, meeting your right leg behind you and the weights are close your! Logging a solid workout, don ’ t let your back straight muscles and joints other conditions from... Get a great option for anybody, from beginners to advanced athletes moving their feet further away from their helps! To 1-minute as anxiety and depression one time sink even deeper into the workout you read that,! Density is a functional skill that ’ ll be holding one dumbbell in each hand resting against your sides core.
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