Looking to torch a ton of calories but don’t want to get injured? Low-impact workouts might just be exactly what you need.
„Low-impact training is a training or exercise method that minimizes risk for external pounding, shearing, or jarring forces upon the body’s joints,“ Taylor Hynes, a certified strength and conditioning coach and director of Player Performance and Wellness for the FC UNITED and Team ONE lacrosse clubs, told INSIDER. The good news? Hynes said low-impact does not mean low-intensity.
Hynes added that everyone can benefit from low-impact exercise, but that it’s also important for people to incorporate high-impact workouts into their routine in order to maintain overall fitness.
„The primary drawback to low-impact training is that it is incomplete in the whole human athletic range of abilities,“ she said. „Only training one way reduces the body’s intelligence in other areas. Your healthiest body can respond to all demands and recover to 100% without issue.“
But Hynes said that it’s a myth that high-impact workouts burn more calories than low-impact ones. „As long as the intensity of your work to rest ratio is appropriate, and the intensity of your session is high enough, then you can burn an equal amount of calories,“ she said. „Calories burn when your body’s internal temperature reaches a certain temperature through muscular stress. Heat is not a byproduct of impact.“
So what are the best low-impact exercises to burn through calories? Hynes took us through six effective workouts that won’t put sudden force on your body but will still improve your fitness.
Swimming, if done right, can burn a lot of calories.
„Water is eight times denser than air, but it also possesses less gravitational pull, so the bodies are far less subject to shearing forces,“ Hynes said. „In fact, when strokes are technically proficient, swimming is a smart resistance training tool for muscles in addition to it serving as a low-impact, high-intensity training tool.“
The only catch is that you have to get your heart rate up for it to be a high calories burner, Hynes said. Hynes suggested using a kickboard or trying water jogging. „Try this: two sets of 10 laps at 30 to 45 seconds each,“ Hynes said. „Get to the other side as quickly as technique allows. The remainder of the interval is your rest time.“
Kettlebell routines will work your entire body.
Hynes told INSIDER that the kettlebell can accompany almost any bodyweight exercise since it’s a simple, handheld, and versatile weighted tool.
„Fuse four to six different exercise together at 30 seconds each,“ she said. „Rest 30 seconds at the end of the round, and then repeat four to six times to total 20 to 30 minutes worth of work.“
If you’re looking for some suggestions, Hynes recommended swings, goblet squats, push presses, reverse lunges, and pullovers. „That routine gets lower, upper, core, and taxes all systems of the body just enough to stress without deteriorating any structures,“ Hynes said.
Cycling is a powerful non-impact exercise.
Whether you’re a fan of spin classes or prefer to take your bike outside, cycling can be a great form of exercise with little risk of injury.
„Whatever your method, cycling is a great option for non-impact training,“ Hynes said. „The terrain of your ride will determine the intensity of your session.
„Typically, since cycling requires one main, bipedal movement, these sessions need to be 45 to 90 minutes for a massive calorie burn.“
See the rest of the story at Business Insider
Source: Business insider