How to Choose Between a High Impact and a Low Impact Workout
Consult your doctor before working out if you are pregnant, have a chronic joint condition, such as arthritis, have a back condition, have previously injured a joint or if you are overweight., Start with low-impact workouts if you are new to...
Step-by-Step Guide
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Step 1: Consult your doctor before working out if you are pregnant
These conditions usually mean you must choose low-impact workouts.
High-impact exercise with these conditions will likely cause further damage and chronic pain.
In general, the older you are, the more you should lean toward low-impact exercise at moderate intensity.
Older tissues do not regenerate as quickly, so joint impact can lead to injury or chronic health problems.
If you are older and enjoy running or team sports, make sure to reduce the intensity as you age and alter between low and high-impact exercise. -
Step 2: have a chronic joint condition
Although you may work up to high-impact exercise, you should condition your heart and lungs using low-impact workouts such as swimming, cycling or fast walking. , Water exercise lowers the impact of all motion because you are suspended in water.
Check for local swimming or water exercise classes at a gym or community center.
Most pools supply water belts and dumbbells, which are important tools to use with water exercise.
The water belt goes around your waist and suspends you in the water, further lowering the impact of motion and keeping you afloat.
You can march, jog or bicycle with your legs in the deep end to achieve moderate intensity.
The dumbbells can be used for resistance training for your arms, chest, shoulders and back. , These exercises can create an adventure out of exercise.
Make sure to wear shoes with good arch supports, and aim to do at least 30 minutes of exercise where your breathing is elevated. , These classes should be taken regularly for best results.
Avoid jumping motions, if they are included in the routine. , This is a type of interval-based exercise that uses isometric exercises, weight machines and other exercise aids to improve strength.
When done in succession for at least 30 minutes, it can raise your breathing and heart rate and be considered a cardiovascular low-impact workout. , In general, impact refers to cardiovascular exercise, so strength-training or isometric exercises are usually considered no-impact exercise.
The following exercises have little to no impact on your joints and can help to strengthen bones:
Yoga in most of its forms does not have an impact on your joints.
However, it can increase balance and muscle tone as it relaxes you and stretches your muscles.
Some types of yoga, such as flow yoga sometimes include jumps, which should be modified for low-impact to slow, steady movements.
Pilates uses your own body weight to firm and tone the core muscles of your body.
This will help you to keep good form when you are doing cardiovascular exercises.
Most pilates videos, classes and the movements themselves can be modified based on your health conditions and strength.
Light weight-lifting is a great way to increase muscle tone as you age.
Make an appointment with a personal trainer to get advice about what weights and motions are appropriate for your fitness level. -
Step 3: such as arthritis
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Step 4: have a back condition
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Step 5: have previously injured a joint or if you are overweight.
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Step 6: Start with low-impact workouts if you are new to exercise.
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Step 7: water jog or take aqua aerobics classes if you have fibromyalgia
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Step 8: arthritis or a similar condition.
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Step 9: Try walking
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Step 10: hiking or cycling if you like to exercise outdoors.
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Step 11: Choose low-impact classes
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Step 12: such as low-impact step aerobics
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Step 13: Zumba or dancing
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Step 14: if you like to workout with other people.
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Step 15: Do circuit training at a local gym.
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Step 16: Alternate your cardio workouts
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Step 17: such as cycling
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Step 18: swimming or hiking with strength-training workouts.
Detailed Guide
These conditions usually mean you must choose low-impact workouts.
High-impact exercise with these conditions will likely cause further damage and chronic pain.
In general, the older you are, the more you should lean toward low-impact exercise at moderate intensity.
Older tissues do not regenerate as quickly, so joint impact can lead to injury or chronic health problems.
If you are older and enjoy running or team sports, make sure to reduce the intensity as you age and alter between low and high-impact exercise.
Although you may work up to high-impact exercise, you should condition your heart and lungs using low-impact workouts such as swimming, cycling or fast walking. , Water exercise lowers the impact of all motion because you are suspended in water.
Check for local swimming or water exercise classes at a gym or community center.
Most pools supply water belts and dumbbells, which are important tools to use with water exercise.
The water belt goes around your waist and suspends you in the water, further lowering the impact of motion and keeping you afloat.
You can march, jog or bicycle with your legs in the deep end to achieve moderate intensity.
The dumbbells can be used for resistance training for your arms, chest, shoulders and back. , These exercises can create an adventure out of exercise.
Make sure to wear shoes with good arch supports, and aim to do at least 30 minutes of exercise where your breathing is elevated. , These classes should be taken regularly for best results.
Avoid jumping motions, if they are included in the routine. , This is a type of interval-based exercise that uses isometric exercises, weight machines and other exercise aids to improve strength.
When done in succession for at least 30 minutes, it can raise your breathing and heart rate and be considered a cardiovascular low-impact workout. , In general, impact refers to cardiovascular exercise, so strength-training or isometric exercises are usually considered no-impact exercise.
The following exercises have little to no impact on your joints and can help to strengthen bones:
Yoga in most of its forms does not have an impact on your joints.
However, it can increase balance and muscle tone as it relaxes you and stretches your muscles.
Some types of yoga, such as flow yoga sometimes include jumps, which should be modified for low-impact to slow, steady movements.
Pilates uses your own body weight to firm and tone the core muscles of your body.
This will help you to keep good form when you are doing cardiovascular exercises.
Most pilates videos, classes and the movements themselves can be modified based on your health conditions and strength.
Light weight-lifting is a great way to increase muscle tone as you age.
Make an appointment with a personal trainer to get advice about what weights and motions are appropriate for your fitness level.
About the Author
Paul Hughes
Writer and educator with a focus on practical crafts knowledge.
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