Low impact workout
Denne artikkelen er på engelsk.
Low-intensity exercise is, as the name suggests, the opposite of high-intensity training or HIIT. Low-intensity aerobic exercise is suitable for everyone and has many benefits.
Here we talk more about what it is and of course show some examples of exercises and forms of low-impact workouts. Try it out!
Slow Mountain Climbers
10 repetitions x 3 sets
Row
The rowing machine is a really good tool for both low-intensity and high-intensity training as it is very adaptable. You get better fitness and an effective full-body workout as both legs, butt, torso, back and arms work at the same time.
Bike
Riding an exercise bike at the gym, or for that matter regular cycling outdoors, can be both a high- and low-intensity form of exercise. It all depends on speed, intensity and heart rate.
By cycling at a slower pace or with simpler intervals where the heart rate does not go up to maximum, you can cycle longer distances while also improving your fitness.
Walking on a treadmill
Using the treadmill for low-intensity exercise is both effective and adaptable, suitable for both beginners and the more experienced. Adjust the incline and speed according to your level, try it out and challenge yourself a little more each time.
Lunges
10 repetitions x 3 sets
What is low intensity exercise?
Unlike HIIT training which is intense and with a lot of sweat and high heart rate, low intensity training is the opposite. With this type of training, you should be at approximately 50-70% of your maximum heart rate. You should be able to talk during the workout.
The purpose of low-intensity exercise is to last longer. It is also usually called distance training, when you are out for a longer time but with a low load so that you can keep up, and at the same time increase your endurance. You get better health and faster recovery between sessions, perfect between more intense workouts.
Many runners use low impact workout when they're out running, alternating more intense runs and intervals with slower runs. Especially good for you as a beginner to get your body used to running and develop your running technique.
There are many healthy benefits to interspersing high-intensity sessions with calmer ones. The best thing is to mix up your training and on some days train more intensively and on other days break off with a quieter low-intensity session.
Add low impact exercise to your workout routine too. Here are just some of the benefits:
Easy to adapt to your level and conditions
Lowers blood pressure
Good and gentle way to burn fat
Low load on the body, reduced risk of injury
Improves your endurance and helps you practice the ability to run further
Examples of low impact workouts
Alternate intense, sweaty workouts with low-intensity sessions where you move your body but with a lower heart rate. Here are some examples of low-intensity forms of exercise you can add to your routine:
Yoga
Swimming
Walks
Light jogging
Cycling
Pilates
Low-intensity training sessions without jumps and with a lower heart rate