LOW IMPACT CARDIO
Whether you're just starting your fitness journey, or you're a seasoned pro there are many benefits to Low Impact Cardio (LIC) workouts.
Generally speaking a low impact workout, is cardio exercise where at least one foot remains in contact with the floor at all times, and tends to be less jarring to the joints. This is why LIC workouts are so appealing to so many people. But, don’t get it twisted, just because it’s less vigorous doesn't mean that it's less intense and beneficial to your overall fitness goals.
Shall I say it louder for the people in the back? Just because it’s less vigorous doesn't mean that it's less intense. In my years of personal training I’ve come across many different personality types and excuses for not wanting to engage in LIC. Some come with the mindset that you're not getting fit unless you've been running like Usain Bolt in a 400m dash. News Flash, even he does LIC, and here is why:
1. Best for Beginners
Committing to an exercise regime can be very daunting, especially if you haven’t done it in a while. The mistake we often make is to compare ourselves to former days of fitness glory and go too hard too soon. Even worse is to compare your fitness to someone else in a negative way and try to do all the things they can, when you haven’t been putting in the time (competitive much?) An LIC workout, sets a great first step for you to gradually work that muscle memory in a safe way which you can always improve as you get fitter.
2. Mobility Matters
You can be as fit as a racehorse and still struggle with mobility. Mobility combines both flexibility and strength by improving your range of motion and your ability to control the muscles that surround each joint. You need good mobility for two things: reducing injury and improving high impact exercises in order to run faster, lift heavier, jumper higher, you name it.
3. Technique, Technique, Technique
Bad habits are hard to fix if you have been doing them for a long time. Consistently doing high impact cardio and not taking measures to improve your technique or alignment results in overall stagnation and stress on the joints. When doing low impact workouts you learn the correct alignment where required and the correct way to execute the exercise. Of course this goes hand in hand with having a person who is certified, showing you how to conduct the exercises. Speaking of certified,check out the fitness packages on offer and sign up!
4. Endurance is Earned
Think about it this way, you can probably jump on a trampoline for a longer period of time than holding a weighted squat. The same muscle groups are involved in the activity, but why can you do one exercise for longer than another? In a weighted squat the muscles are forced to be engaged for longer, that’s how you build up that stamina and endurance so that you can play on the trampoline all day!
5. Less Recovery Time
Since your muscles are not constantly firing at all cylinders,you can cut down on the downtime (reasonably) and have the benefit of regular exercise.
6. Busty Baby
Over the years I’ve trained women who are particularly busty, and the exercises that seem to resonate with them the most are low impact exercises. I learned the hard way that I could lose a client by not acknowledging the barriers they face when trying to have a better active lifestyle. Sometimes they wear two or three bras just to be able to do some of the high impact work. I found that low impact exercises are part of the solution to some of the challenges they face. It’s not a one size fits all, but it is a start.
7. Contributes to sustained weight loss
Whilst many are of the school of thought that high intensity cardio is the best fat scorcher, low impact cardio is the kinder alternative. It's still effective for your weight loss goals, it just takes a bit longer to burn the calories. You will continue to burn calories even after the workout is over - like a "slow simmer".
You're also more likely to stick to your fitness regime and make it a lifestyle by infusing low impact cardio, than only going hard core with high intensity cardio.
8. Great at Any Age
Because it's safer on the joints and sustainable over a lifetime - any age can benefit from low impact cardio. So whether you're 37 or 57, there are no excuses not to use low impact exercises to sustain your mobility and overall fitness.
Fitness is not just for the moment, to look good in a particular killer dress for that one function. Think ahead and implement low impact exercises now, that will help you easily stand up from sitting, walk and move well as you age.
9. Improves Bone Density
Bone density is important to help reduce the likelihood of falls and injuries, because if your bones lose density - they can break easily.
Women who hit menopause are at more risk of developing osteoporosis due to their oestrogen levels decreasing.
It's important to keep up resistance based training and low impact cardio. Most of the low impact cardio exercises work on your legs, hips and spine and by strengthening these - you slow mineral loss in the bones.
10. So many exercises to choose from
What I love about low impact exercises, is that there is so much to choose from. Check out my "No jumping cardio" workout video on instagram, for a few creative ideas you can add to your kitbag.
11. Pregnancy and exercise
When pregnant, particularly during the first trimester- it is best to use low impact exercises. They avoid overexertion and place less pressure on the uterus, foetus and joints.
Exercise during pregnancy is beneficial as it helps to maintain a healthy weight during and after pregnancy; gives a faster childbirth; improves sleep; boosts mood and reduces the risk of gestational diabetes.
Always talk to your doctor and midwife first before embarking on any exercise whilst pregnant.