Are you looking to know about a Low Impact workout that will also help you burn fat and build muscle at the same time? Then this article is for you!
What does Low Impact Workout mean?
Low Impact Workouts are those workouts where you can do them without any equipment, or minimal equipment like dumbbells, kettlebells, etc. They are also known as bodyweight exercises which means they require no external weight to be used in order to perform these exercises
Low impact workout is a type of exercise that does not require much energy and can be done in the comfort of your home. It is also known as HIIT, High-Intensity Interval Training. This form of training has been around for quite some time now but only recently have people started to use it on a regular basis.
It’s no secret that we live in an age where technology has taken over our lives. We spend most of our days sitting behind computers, tablets, and smartphones. The result is that many of us don’t get enough physical activity.
The good news is that there are ways to make sure that you stay fit even if you work all day long. One such way is by doing low-impact workouts. These types of workouts allow you to exercise while still being able to sit comfortably. You won’t need to worry about getting injured because you aren’t using weights or other heavy objects.
In addition, you can do these workouts anywhere – whether it’s at home, outdoors, or even at the gym. There are several benefits to doing low-impact workouts:
1) You Can Do Them Anywhere
You can easily do these workouts anywhere. Whether it’s at the park, the beach, or your own backyard, you can always find something to do. If you want to go out and play with your kids, then you can start off with a few minutes of running around before moving on to the next thing.
2) They Keep Your Body Stronger
When you engage in high-intensity workouts, you tend to lose strength quickly. However, when you do low-impact workouts, you keep your muscles strong. In fact, you can actually increase your endurance levels too.
3) They Help You Lose Weight
Another benefit of doing low-impact workouts is that you can easily shed extra pounds. Since you aren’t working hard during these workouts, you won’t feel tired. Instead, you will just enjoy yourself while burning calories.
4) They Make You Feel Good
Most importantly, you will feel great after doing these workouts. You won’t feel sore afterward, and you won’t suffer from joint pain either.
What are Low Impact Exercises?
There are two main categories of low-impact exercises:
1. Bodyweight Exercises
2. Free Weight Exercises
Body weight exercises include pushups, pull-ups, burpees, squats, planks, crunches, lunges, jumping jacks, and more. All of these exercises can be performed without any additional equipment.
Free Weight Exercises
These exercises involve using weights to lift certain parts of your body. Some examples of free-weight exercises are barbell curls, bench presses, chin-ups, dips, deadlifts, overhead presses, rows, squat thrusts, Smith machine leg extensions, and triceps extensions.
How Can you Choose the Right Low Impact Exercise?
Choosing the right kind of exercise isn’t easy. For example, you may think that you should choose a cardio workout instead of a resistance one. But this might not be true.
If you are looking for a quick fix to burn fat, then you should opt for a cardio workout. On the other hand, if you want to build muscle mass, then you should focus on lifting weights.
However, if you want to combine both of these things into one workout, then you should consider doing low-impact exercises. These types of workouts offer you everything that you could ask for. They are fun, they help you lose weight, and they improve your overall health.
Low Impact Workout for Beginners
Before starting any new fitness routine, it is important to get some tips first. This includes choosing the right type of exercise as well as knowing how to perform them correctly. Below is a list of some of the low-impact exercises that you need to know about.
The pushup is an excellent exercise that involves your entire body. It helps you strengthen your chest, arms, shoulders, back, abs, and legs. The best part is that you don’t have to use any equipment to perform this exercise.
To do a basic pushup, place your hands on the floor and lower your body until your chest touches the ground. Then, raise your body back up again. Repeat this movement 10 times.
This exercise requires you to hold a plank position for 30 seconds. To begin, lie down on your stomach and put your forearms flat on the floor. Your elbows should be directly under your shoulders. Next, tighten your core muscles so that you form a straight line with your body. Finally, keep your head in the same position throughout the whole exercise.
This exercise targets your abdominal muscles. To perform it, sit on the floor or on a chair with your knees bent at 90 degrees. Place your hands behind your head, and slowly bring your upper body forward until your torso forms a straight line with your thighs. Hold this position for 20 seconds, and then return to the original position. Do 3 sets of 15 repetitions each time.
You can perform lunges by standing in front of a wall. Step forward with your left foot and bend your knee to 90 degrees. Keep your hips square to the wall while keeping your back straight. Stand upright again and repeat the same action with your right foot. Perform 8 repetitions on each side.
These squats target your quads, glutes, hamstrings, and calves. Start by sitting on a bench with your feet placed shoulder-width apart. Bend your knees and place your heels on the floor. Lower yourself until your thighs are parallel to the floor. Push off your heels and stand up again.
You can also do squats without a bench. Simply step forward with your left foot, and then step backward with your right foot. Repeat this motion 8 times.
Low Impact Workout for Obese Beginners
If you are overweight, then you might not be able to perform all of the exercises mentioned above. In fact, many people who are obese cannot even lift their own bodies. However, there are still ways that you can work out effectively. You just need to find the right exercise for your needs.
For example, if you are trying to lose weight, then you should start with walking. Walking burns calories and improves your cardiovascular system. As long as you walk briskly enough, you will not feel tired during the process.
On the other hand, if your goal is to gain strength, then you should try using dumbbells. Dumbbells are small weights that you can easily carry around. You can use them to increase your grip strength. They are ideal for beginners because they require no special equipment.
In addition, you can perform low-impact workouts with your body weight. For instance, you can simply jump rope or do jumping jacks. These activities help improve your balance and coordination.
The bottom line is that you can always find a way to get fit. All you need is motivation and determination. If you want to make sure that you stay motivated, you should consider joining an online fitness community. There are plenty of websites where you can meet like-minded individuals who share similar interests.
Low Impact Workout for Bad Knees
Bad knees can cause pain when you kneel or squat. It is important to note that bad knees have nothing to do with age. Instead, they are caused by poor posture and weak muscles. The good news is that you can strengthen your knees through regular workout routines.
To begin, you must first determine whether your knee problems stem from ligaments or cartilage. Cartilage is a soft tissue that covers bones. Ligaments connect one bone to another. When these tissues become damaged, the result is pain. On the other hand, ligament damage does not produce any symptoms.
When performing low-impact workouts, you should focus on your quadriceps and hamstring muscles. These two groups of muscles are responsible for stabilizing your lower leg. This means that they prevent your knee from moving in different directions. To achieve maximum results, you should perform each muscle group at least three times per week.
When it comes to strengthening your legs, you should perform lunges. Lunges are great for building strength in your quadriceps and hamstrings. They are also effective for improving your balance and stability.
Another great exercise routine for knee health is called the “pistol squat”. To perform this exercise, you should sit down on a chair. Then, bend your knees so that your shins are perpendicular to the ground. Next, slowly push your hips back while keeping your knees bent. Once you reach full extension, return to the starting position. Do 10 repetitions before changing positions.
If you are suffering from chronic knee pain, you should consult with your doctor. He or she may recommend physical therapy or surgery. However, you can take matters into your own hands by following the tips outlined above.
Low Impact Cardio Workout for Beginners
Cardiovascular exercises are essential for maintaining a healthy heart. In fact, many people mistakenly believe that cardiovascular training only benefits athletes. While this is partially true, there are several reasons why everyone should engage in cardio workouts.
First, cardiovascular training helps burn calories. As a matter of fact, most experts agree that cardio burns fatter than resistance training alone. Second, it improves blood circulation. This allows your body to receive oxygen and nutrients throughout your entire body. Third, it strengthens your lungs and increases endurance. In short, cardio provides all kinds of benefits.
One of the best ways to start a cardio workout program is to walk. Walking is easy to learn and requires little equipment. Plus, it is free! So, if you live in an urban area, walking will be right at home. If you prefer to work out outdoors, try jogging or running.
In addition to walking, you can use stationary bikes or treadmills. You can even purchase a treadmill for under $100. All of these machines require no special skills or equipment. Just follow the instructions provided by the manufacturer.
If you want to get more serious about your fitness goals, you should consider joining a gym. Most gyms offer a wide variety of cardio classes including spinning, Zumba, kickboxing, yoga, Pilates, etc. Some gyms even provide personal trainers who can help you design a customized workout plan.
You can also find a local sports club where you can participate in various activities such as tennis, basketball, soccer, swimming, volleyball, golf, etc. Many clubs have their own fitness centers where you can meet other members and enjoy some social time.
As you can see, there are plenty of options when it comes to getting fit. The key is finding what works best for you. For example, you might not need to spend hours working out every day. Instead, you could simply do 30 minutes of cardio five days per week.
You don’t necessarily need to join a gym or hire a trainer. You can easily follow a basic workout plan without any special equipment. Simply choose one of the programs mentioned above and stick to it.
The bottom line is that you don’t need fancy equipment to lose weight and improve your overall health. All you need is motivation and determination.
To sum up, low-impact exercise is ideal for those who suffer from joint problems like arthritis, osteoporosis, and fibromyalgia. It is also great for people who want to avoid injury while exercising.
However, if you are looking for a full-body workout, then you should look for something else. Low-impact exercise focuses on specific areas of the body. For instance, it targets the legs, arms, back, core, and abdomen.
There are two types of low-impact workouts: aerobic and strength. Aerobic exercises include things like walking, cycling, dancing, and swimming. Strength training involves lifting weights, using resistance bands, doing pushups, sit-ups, crunches, squats, lunges, etc.
Low-impact workouts are great for beginners because they allow you to build muscle mass without putting too much stress on your joints. However, if you already have bad knees, hips, or ankles, then you should probably skip this type of exercise.
When choosing between aerobics and strength training, I recommend starting with the latter. Why? Because strength training builds muscle mass which makes you stronger. On top of that, it gives you better balance and posture.
Strength training is also easier on your joints. When you lift heavy weights, your muscles contract, and stretch. This causes them to produce lubricants called synovial fluid. These fluids protect your joints from wearing down over time.
So, if you want to achieve maximum results, try combining both forms of exercise. For example, you can start by doing 20 reps of each set. Then, after a few weeks, increase the number of repetitions.
This way, you will be able to burn fat at an optimal rate while building muscle mass.
I hope you found this article helpful! Please share it with anyone who needs tips on losing belly fat fast.