LOW IMPACT EXERCISE

When you hear the words low impact exercise, you usually think of an exercise program that is easy. There are many people who want a hard workout without all of the moving and jumping that is involved in a high impact exercise program. The good news is that it is possible to have a low impact exercise program that can help you lose the weight and burn calories (similar to a high impact exercise program) without all the bouncing and jumping.

The benefits of a high impact program are wonderful for someone who wants to get into a target heart rate zone so they can burn calories and lose weight.

A high impact program is not right for everyone.

Women who are pregnant, people who have injuries or physical problems such as arthritis or osteoporosis, as well as beginners cannot tolerate the intensity of a high impact exercise program. The good news is that these people can reap the benefits of a high impact program with a low impact exercise program.

The key to low impact exercises is that you keep your feet on the ground. You do not have to jump and bounce like you would with a high impact program. To get your heart rate up doing a low impact exercise program all you have to do is push yourself a little harder. Let’s use walking as our example.

Here are some tips on how you can get your heart rate up with walking:

Speed up your walking pace. Speeding up your walking pace can easily raise your heart rate. In addition, walking uphill can also raise the heart rate.

Another way to raise your heart rate while walking is to have bursts of speed. Walk at your normal pace then speed up the pace for five minutes. Do these off and on during your walk and you will notice a rise in your heart rate.

Using your arms while you are walking is another way to raise your heart rate. Simple things like swinging your arms back and forth while you walk can give your body more of a workout. You can also use lite hand weights, which work your upper body while you are walking.

Take the stairs whenever possible. This is a simple thing to do to increase the amount of calories you will burn. Many people find that climbing stairs burns so many calories that they purchase a stepper or a elliptical machine for their homes.

Try taking walking to another level, consider hiking. It is a low impact activity, but it involves many muscles and raises the heart rate which makes for an intense workout.

Here's a short personal story for you: While studying martial arts my instructor asked if he could go hiking with me. I said "sure" and by that time I had been hiking the Smoky Mountains 2 to 3 times a week for about 20 years. I was no where near as muscular as him and could only hope to know what he did about the arts. But as we got to the top of a 3 mile climb he was tired and breathing very hard. His comment to me was "Man you are in good shape, I've got to do more of this". My point is there are different levels of fitness. A hiker can outlast and walk a non hiking person into the ground. If you want a good workout and want to burn calories go for a hike. Remember if you're just beginning start with the easy trails and work up to the strenuous ones. Get outside and enjoy!

If you truly want to benefit from stepping you should consider joining a step aerobic class or buying a video. You will get the intensity of a high impact exercise program without the bouncing and jumping. Remember, adding arm movements to your steps will burn more calories and help you lose weight.

As you can see, it is not hard to get your heart rate up and burn more calories even if you are doing a low impact exercise program. All you have to do is use more movements pick up your speed or pace and think of ways to use all of your limbs. These tips can be implemented into most any kind of low impact exercise program.

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DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or physical exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read.

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