Achieve Gains with Less Strain: Low-Impact Strength Training

It’s not necessary to lift heavy weights and train with high intensity in order to achieve great strength training results. If you want to increase your strength without putting extra strain on tendons or joints, low-impact strength training will be the best choice. Exercises that require low-impact training can be performed without equipment. Still, they can be just as demanding as exercises with high impact. The type of training that you choose will determine the results. This article explores low-impact resistance training, its science, who it can benefit from, and some of the best low-impact strength training exercises.

Low-Impact Strength Training

What is low-impact strength training?

Low-impact training is an exercise form that increases strength and endurance without putting stress on joints or connective tissue. This type of exercise involves exercises such as lunges and squats that keep at least one leg on the ground. It’s a good option for people of any age and fitness level.

Benefits of Low-Impact Workouts

No matter where you’re at in your fitness journey, here are some good reasons to include low-impact exercises in your workout schedule.

Easier on your joints

Lopez says that low-impact exercises can be beneficial for building muscle while reducing the risk of injury because you are not placing so much strain on your joints.

Your workout plan will be more sustainable if you add this bonus.

If you find yourself skipping workouts due to being too achy to move, or worse, end up on an injury list, this can really mess with your momentum.

“We see so many people going too hard too fast and either getting injured, re-injuring, or simply burning out that they stop exercising altogether,” says Tami Smit, CPT. She is the owner of the fit, healthy momma.

Beginner-friendly

You may feel discouraged if you are starting and you jump into an exercise program that is too high for your fitness level.

You can work out at your own pace, focusing on the correct form.

Lopez says that it helps to build body stability because you take your time when moving.

As you build up strength and endurance, low-impact workouts are a great stepping stone for more intense workouts such as Insanity or Transform:20.

Smith says that low-impact exercises are a great way to get started. They allow people to feel and see their bodies, which will guide them in their quest to make progress.

Less downtime

Low-impact exercises are less taxing on the body and allow you to work out for longer periods. You may also need less recovery between sessions.

Lopez says that you can do a low-impact workout almost every day.

You can do low-impact exercises on active recovery days if you are at an advanced fitness level.

Lopez says that if your body is in need of a break from high-impact cardio, you can go for a stroll or attend a Pilates or yoga class. These are low-impact exercises.

Low-Impact Strength Training

The Best Low-Impact Workouts

​1. Squats

  • Squatting is a basic strength-training technique that involves lowering the body with the knees bent and the feet flat on the floor. The lower body muscles, such as the quadriceps and hamstrings, are targeted. It is important for functional fitness and building leg strength. Keep your back straight and lower your body by bending at the hips and knees.
  • As far as your flexibility will allow, descend until the thighs are parallel to the ground. To stand up, push through your heels. Beginners should do three sets of 12-15 repetitions and then increase. You can start by doing a squat without weights and then increase the amount of weight as your body permits.
  • LungesThee lunge is an exercise for fitness that involves stepping with one foot forward and lowering your body by bending both of your knees. The front leg should be at a 90-degree angle, and the rear knee should hover over the ground. Lunges strengthen legs, improve balance, and exercise different muscle groups.
  • Reduce your body weight until both knees are 90 degrees. To return to your starting position, push through the front foot heel. Alternate between the two legs. Beginners should do three sets of 8-10 repetitions per leg. You can add weight to your lunges as well as increase the number of reps.

2. Plank

  • Planks are a core strengthening exercise that involves maintaining a pushup while supporting your body with your forearms or to s. It improves core stability and endurance by targeting the abdominal, shoulder, and back muscles. Planks, a core-strengthening exercise that is popular among fitness enthusiasts, are an excellent way to build strength.
  • Start in a pushup position; form a straight line from your head to your heels by engaging both your glutes and core. Beginners should start with a plank held for 20- 0 seconds while breathing steadily. To strengthen your core, maintain proper form and increase the duration gradually.

3. Pilates

  • Pilates also involves high repetitions. Pilates can be as intense as any other high-intensity exercise. Still, it is easier to do because the exercises are designed in a way that makes them more manageable.
  • This is a low-impact workout that does not require heavy weights or jumps. You can choose to target any muscle group. LIT Strength Machine makes a great Pilates reformer that is suitable for adults and seniors. Check out our low-impact Pilates workout by LIT experts if you’re looking for Pilates exercises.

4. Swimming

  • “Swimsports are an amazing modality,” Jamison said.
  • The intense drag force created by the water makes swimming a low-impact workout.
  • Researchers reported weight loss and increased walking speed in a 2017 study on Osteoarthritis and cartilage.
  • The researchers found no risks or disadvantages to swimming as an exercise, just like in other studies that have examined the benefits of swimming.
  • Swimming also helps strengthen your core, shoulders, back, and legs. Fagan noted that swimming is such a great workout because you can adjust the intensity by changing your stroke style, speed, and distance.

5. Cycling

  • Indoor or outdoor c cling is a low-impact and non-weight-bearing exercise. It is possible to work up a good sweat without putting your joints under stress. You can get a great cycling workout that also works your upper body by using an assault bike. It has moveable handles, and it comes with a large fan.
  • Pellegrom said that the HIIT workouts on the assault bikes would help you to improve your anaerobic and power capacity.
  • This workout might consist of pedaling as fast and as long as you can in 20 seconds, followed by 10 seconds of rest. Repeat this sequence three times. Keep in mind that cycling may not be the best low-impact choice for everyone. Fagan said that he had had clients with knee problems who did not feel comfortable cycling.

6. Barre

  • The Barre exercise is a ballet-inspired method that focuses on small, pulsing movements. Pellegrom said that the exercise focuses on flexibility and mobility, both of which are things we could all improve. Barre can improve your balance and stability.
  • Pellegrom said that depending on what type of Barre classes you take, you will also receive a solid dose of cardio work and muscular endurance.
  • What’s the best part? Barre provides all these benefits without damaging your joints or ligaments.

7. Rowing

  • If you are not a regular member of the crew team, you may only row a little. Pellegrom said that if you don’t row, then you are missing out on an excellent total-body exercise that will provide both cardio and endurance.
  • Arms, legs, and back. The exercise can also improve posture and upper back strength. If you row hard and vigorously, you can burn 500 calories in an hour. The rowing machines, unlike treadmills, which are usually occupied, are often open and ready for you to use when you enter the gym.

Nutrition Tips for Low-Impact Exercise

Your body will need energy to complete any exercise, even if it is low-impact. Fuel up with these tips.

Before

Your pre-workout buddy is carbs. Carbohydrates are easily digestible and turn into glucose, which fuels your low-impact exercises.

Consider eating a carbohydrate-rich snack 45 minutes prior to your workout if it has been more than three hours since you last ate. Wirtz suggests:

  • Fruit
  • Toast with honey and 1 table on
  • Serving of Graham Crackers

Wirtz recommends limiting your intake of fat, protein, and fiber, as these nutrients are difficult to digest and can make you feel bloated and uncomfortable prior to a workout.

According to the International Sports Sciences Association, eating before a morning workout is not necessary if the workout is low-intensity (30 to 45 minutes) or short (30 to 5 minutes). Suppose you are planning a morning workout that is longer than 60 minutes, moderate to intense (like running, resistance training, or cycling). In that case, you will want to eat something beforehand.

Low-Impact Strength Training

During

Wirtz suggests that if your low-impact exercise lasts more than an hour, it’s best to consume carbs and electrolytes. Sports drinks with carbohydrates provide both in a convenient package.

Wirtz suggests that water is all you need for shorter workouts.

After

Eat protein and carbohydrates as soon as you finish your workout. Wirtz recommends:

  • A fruit smoothie with Greek yogurt and a piece of toast
  • Wrapped in whole grain eggs with sauteed vegetables
  • Oatmeal and berries with turkey sausage

Conclusion:

The safety and effectiveness of low-impact strength training exercises make them particularly attractive for people of all ages and fitness levels. These exercises can also be an excellent complement to high-impact activities or rehabilitation programs, helping to prevent overuse injuries and promote joint health.

 

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