High-impact exercises (like running, box jumping, and burpees) burn a ton of calories and get your heart racing, but they're not required. And they're far from the only option for strengthening your cardio. Try low-impact cardio. It increases your heart rate, improves your health, and can help you get the recommended 150 minutes of moderate-intensity exercise weekly. In addition, it protects your joints and reduces the risk of overtraining and exhaustion.
What is low impact cardio?
It is simply exercising in a way where there is not a lot of stress or shock load on the body.
With low-impact cardio, at least one foot remains on the ground at all times, so your joints, like your knees and ankles, absorb less impact than the force exerted on them. For example, running is a high-impact activity because both feet are off the ground at the same time at faster speeds. Walking involves only having one foot off the ground at a time, so while it does have some impact, it's much less.
Some exercises, such as swimming, have no impact on the joints. There are no gravitational forces pulling you down.
Other examples of low-impact cardio include working out on the elliptical, rowing, dancing, mount cycling and hiking. And while these workouts are easier on your joints, it doesn't necessarily mean they're easier on your heart.
You can perform low-impact cardio just as intense as your high-impact running and plyometric workouts by picking up the pace, reducing recovery time between sets, or adding resistance. Interval training can also be low-impact and high-intensity by making exertion harder and rest periods shorter.
4 Low-Impact Cardio Benefits
Whether you're dealing with joint issues or not, low (or no) impact cardio has a place in everyone's workout routine.
Reduces the risk of injury
Low-impact cardiovascular exercises change the load patterns on muscles, tendons, and bones. Your body responds to stress by getting stronger. But by doing some lower-impact activities that stress you differently, you can help reduce your risk of overuse injuries.
They also minimize stress on the body's joints to help reduce the risk of injury in people with existing osteoarthritis, autoimmune diseases, and other joint problems.
It's a great way to exercise with ease
Low-impact cardio can be good for people just starting out or for those who are a bit older, whose joints, tendons, and ligaments aren't quite as agile. Everyone can use low-impact exercise in a way that helps them stay in shape and avoid injury.
Because low-impact cardio reduces the risk of overuse injuries, it can help you get into a consistent training habit from day one of your plan. Train your body to adapt to basic movement patterns with proper form, allowing you to safely and effectively progress your workouts.
strengthen your heart
All types of cardiovascular exercise (low or high impact, low or high intensity) help strengthen your heart. But the harder your heart works (the higher your heart rate), the stronger it gets. Therefore, consider increasing the intensity of your low-impact workouts.
For example, while a slow walk is good for your heart, brisk walking or a bike ride or swim is even better for it. If your body can handle higher intensity workouts, doing some of that every week is a good idea.
Promotes muscular endurance
Because they allow your joints to absorb less force, low-impact cardio workouts like cycling, rowing, and the elliptical can help improve your overall athletic performance.
That's why many cross-training programs for running include low-impact cardio. By keeping your joints healthy, you can do longer periods of exercise, thus increasing your cardiovascular endurance.
If cycling and rowing feel monotonous and not your thing, consider the circuit training, in which you rotate through a variety of low-impact strength training exercises with little to no rest in between.
It can help you maintain a healthy weight
Like high-impact cardio, it helps you burn calories and fat and improve blood sugar control.
For example, in an adult, moderate cardio on a rowing machine burns 200-300 calories in just 30 minutes. Integrate high-intensity intervals, and you can expect to burn calories during and after your workout as your body recovers.
The best low-impact cardio exercises
If you need to take it easy or just want to mix up your high-impact workout routine, try these cardio exercises.
Walk
If you're coming back from an injury or a fitness break, walking is one of the best low-impact activities you can do, especially if you're a runner. Walking has the best effect of running again, even 30 minutes of walking can bring health benefits.
Bicycling
In terms of biomechanics, cycling is not remotely similar to running. That makes it ideal for cross training. It's a great way to get your heart rate up and breathing harder, without putting pressure on the problems you may have from working so hard in your main sport.
Riding a bicycle is an exercise that does not support weight, which allows you to endure for hours without any impact on the joints. Aiming for slopes will ensure a high-intensity, heart-friendly workout.
Dance
Dancing might not be top of mind when it comes to low-impact cardio workouts because people equate it with perfection and a career. But just because you're not a professional runner doesn't mean you can't run. The same goes for dancing.
A dance workout is an effective substitute for traditional cardiovascular exercises and offers the same aerobic benefits if done regularly.
Swimming or water workouts
Like riding a bike, swimming is a non-weight bearing exercise. Learning technical shots can be tricky and may require professional instruction. However, for a good workout, it is not necessary to swim with the prowess of an Olympian.
An alternative to swimming is water trot, essentially running in the water without touching the bottom, as well as water aerobics. Both involve little to no impact while challenging your muscles and cardio to a high degree.
Remo
Rowing machines are more popular than ever as a way to work and strengthen both your cardio and muscles simultaneously. With each move, you work your lower body, back, and arms, all while sitting down.
Master proper form at a slow pace before progressing to faster, more aggressive strokes. On many new home rowing machines, you can also adjust the intensity of your workout by increasing the resistance.