Not everyone can run or kickbox or jump rope. Many people suffer from knee pain, low back issues, or weak bladder problems. They cannot tolerate high impact exercises.
If this is the case for you, be assured that you can still work out hard and get fit. The key is finding low impact exercises that get your heart rate up and burn calories.
Here are 5 low impact options to get you going:
Swimming: water aerobics classes, lap swimming, and walking back and forth in the pool are all ways to get great exercise while being gentle on your body. The water keeps you cool so you don’t feel overheated, and the water resistance really works your muscles.
Cycling: use an exercise bike at home or at the gym, or take an indoor cycling class for a tough workout. Include intervals of sprints and tight tension to really get your heart rate up. Be sure your seat is set so your legs can extend fully on the downward stroke, while keeping a soft bend in the knee.
Rowing: you need a rowing machine for this. Many gyms have a few. You sit on a sliding seat and push yourself back with your feet while pulling a bar toward your chest with your arms. The speed is up to you, but the faster you go the more you sweat! It’s a great way to work both upper and lower body at the same time.
Elliptical trainer: there are many kinds of elliptical trainers. The nice thing about them is that the feet glide or pedal. Some of them have arm handles that you hold and pull back and forth as you move your feet. These are usually better than ones that don’t have handles because you can get your heart rate up higher.
Stepper: this machine is not for the faint hearted. Your feet never leave the pedals, but it is as if you were stepping very quickly up a flight of stairs. You can set your resistance and pace. Obviously, the quicker you “step” the harder you work.
