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304 North Cardinal St.
Dorchester Center, MA 02124
Numerous benefits of high intensity exercise have been established, when your heart rate is increased to roughly 80% of its full capability. There is no better way to increase your cardiovascular fitness, build muscle, and lose weight.
However, the best activities for losing weight (such burpees and skipping) can frequently be difficult and difficult if you’re overweight.
Bring on the benefits of intensive activity while protecting your joints with high-intensity, low-impact training.
Numerous low-impact exercises can provide the same physical and psychological benefits as high-impact exercise while also perhaps making the activity more comfortable and pleasurable. People can increase their muscular strength, cardiovascular fitness, and endurance with low impact exercise that involves low load or low weight bearing activity without putting too much strain or stress on their joints.
Numerous activities are available that can increase heart rate without having a significant impact component.
In essence, HIIT is high intensity, low impact interval training without the leaping. While you’re not simultaneously raising both feet off the ground, you still get the same sweating workout that helps you burn fat and develop muscle. Therefore, in the same brief bursts that you would find in HIIT, you would focus on exercises like squats, walking lunges, and mountain climbers rather than burpees and squat jumps.
2. Kayaking, canoeing, and rowing
One of the first Olympic sports, rowing works all the major muscular groups while being one of the few low-impact exercises. It works wonders to make your lower back and abs stronger. Additionally, for the same amount of physical effort, rowing burns more calories than cycling or running.
The actual enjoyment is on the water, even though you may reap the advantages using the rowing equipment at your gym. You can invest in a cheap open-water shell and go hiking while getting a fantastic full-body workout.
Begin by learning to maneuver on a nearby lake or river with flat water, then later, if you’re feeling bold, progress to faster waters. Alternately, consider interval training, which is pushing hard for a minute, pausing for a second, and then pushing again.
3. Tai chi
At least historically, tai chi is slow. It may not appear like exercise, but it’s a terrific choice for people who are healing from an accident. According to Harvard Health Publishing, tai chi, which is frequently described as meditation in motion, can support the maintenance of strength, flexibility, and balance. In addition, because tai chi places a lot of emphasis on physical feelings, it can aid in the development of a stronger mind-body connection.
Tai chi classes typically start with a simple neck stretching and shoulder circle warm-up to assist you start becoming aware of your body. The number of motions in the practice or lesson varies depending on the instructor.
If you’re searching for a low-impact exercise, rollerblading is a fantastic choice. Contrary to popular belief, rollerblading may be changed to make it more difficult by bending your knees and lowering your upper body. This improves the strength in your legs and core.
You might also think about running in intervals by accelerating for two minutes and then slowing down for three. Or pick routes that have a few hills. Although rollerblading is a practical mode of transportation, safety should always come first. Always put on padding and a helmet, among other safety gear. Be mindful of any potential traffic risks in your vicinity.
You will get a wonderful aerobic workout through dancing, whether it be belly dance or ballroom. You’re likely to find a variant that suits you because there are so many available: Tango, merengue, tap, and Bollywood.
Dance is actually advised “for decreasing weight, preserving strong bones, boosting posture and muscle strength, developing balance and coordination, and beating stress,” according to the British National Health Service.
Even though the majority of dancing styles are very safe, ballet and hip-hop have higher levels of tension. Also, don’t forget to enjoy yourself! The joy that comes from dancing while working up a sweat is what makes it so fantastic.
6. Skiing in the mountains
Even in the winter, this flat-terrain travel keeps everything warm. Therefore, put your skis on and begin pumping your poles. You’ll maintain a little (snow-powder) pressure on your body. Try skiing upward to make your training more strenuous.
People who participated in cross-country skiing had a decreased risk of mortality from all causes, according to a 2018 study conducted in Finland. Just one more justification to go get some skis.
Now, let’s be clear: amateurs can play golf too (or the retired). Visit the fairway, then start swinging. Extra points if you choose to walk the course rather than use a golf cart.
A 2018 assessment of the literature revealed several ways in which golf enhances health. Golf offers social interaction with your playing partners, time spent outside, and movement that builds balance and power.