Some cardio exercises can be stressful on the joints. Here is a list of cardio exercises that will have a very low impact on your joints and still give you a great aerobic workout.
Cycling is a great exercise that has many benefits. It is a very low impact exercise that causes less stress on your joints and far less injuries than most other exercises while really getting your heart pumping. Cycling can burn lots of calories and help you lose weight. It won’t build great amounts of muscle but it will strengthen and tone your glutes, quads, and calves.
Another good thing about cycling is that it can be done outside (with a bicycle, if the weather is good) or inside (with a stationary bike or spin bike). Aside from the health benefits, using a bicycle is a great way to get around. You could bike to the store or a friend’s house or just getting outside for fresh air and sunlight. A stationary bike or a spin bike is great on rainy or cold day or on days you just want to be inside. Having one in your home can be a great idea. The prices can be reasonable and they don’t take up tons of space. They are also great if you want to watch TV, have children at home to keep an eye on, or need to be home for a delivery. Aside from being so versatile, cycling is just fun and easy. So what are you waiting for? Grab a bike and start pedaling!
Swimming is one of the best all-around exercises you can do. It burns a huge amount of calories and builds lean muscle at the same time. That combination is great for boosting your metabolism and losing weight. Swimming for an hour can burn more than 500 calories. It stengthens your core and helps build muscles in the arms, legs, back, and glutes getting you closer to nice tone body. Because of the water, every movement is like a mini resistence action. All of that gives you an intense workout and there is virtual no impact shock to the joints and bones.
Also, if you don’t like to sweat or worry about over-heating, swimming is the best exercise you will find. The water keeps you cool as you scorch calories and work your muscles. The water can also help you feel calm and relaxed. For many people, the main disadvantage of swimming is the accesibility of a pool. If you happen to have a large pool in your backyard and the weather is often nice where you live, then you’re good to go. If not, you may have to use the pool at a local gym.
An elliptical machine, also known as an elliptical trainer, is one of the most gentle exercises machines at the gym. The fact that your feet never leave the pedals means there will be a very impact to your joints as opposed to treadmills. Many elliptical machines are equipped with upper body poles that allow you to also work your arms, if desired. This all amounts to a ton of calories being burned. Research has shown that you easily burn over 600 calories per hour with an elliptical machine. As with other cardio exercise machines, an elliptical trainer can help reduce stress and improve your mood.
The major muscles work on an elliptical machine are the quads, glutes, and hamstrings. Most elliptical machines can be pedaled in reverse thus allowing the muscles to be worked in a different way.
Another great thing about the elliptical machine is that it is relatively easy to perform simple tasks while using it, Many people read, watch TV, or use their phone or tablet while getting a great cardio workout on this machine.
If you want a cardio exercise that works both your upper body and your lower body, try rowing. Rowing machines are readily available at most gyms. They are easy to use and you can usually adjust the resistance. They can also be purchased for home use. Rowing is gentle on the joints and will give you a great aerobic workout while also building your muscles. Estimated calories burned per hour is about 600.
Unlike other cardio type of machines, the rowing machine can give you an intense strength training workout. The back muscles, specifically the trapezius, rhomboids and latissimus dorsi muscles, are the major muscles worked from rowing. The biceps, lats (shoulders), abs, quads, and hamstrings also get a good workout. That makes rowing a great all-around exercise.
Proper rowing technique is important to get the most out of your workout and minimize any chance of injury. Be sure to keep your feet securely planted in the stirrups or on the foot plank. Keep your back straight and try to engage your core. Row in a smooth fluid motion using both arms equally.
5. Power Yoga
Power Yoga, known by some as gym yoga, originated in the late 1980s and gets its roots from Ashtanga yoga. As with Ashtanga yoga, poses are physical based and flow together seamlessly. Each pose is held for several seconds and it is physically demanding. Power Yoga sequences can change from teacher to teacher and are typically designed to be a more intense style of yoga that can get your heart rate up and make you sweat. Power yoga classes typically move with a faster rhythm and add more strength training. Many times, power yoga classes are heated.
Generally speaking, yoga is a safe and effective way to increase physical activity and enhance muscle tone and strength. It improves flexibility and balance, lowers stress, and helps with weight loss. Yoga has also been shown to benefit people with certain medical conditions or disabilities.
Cardio exercise gets your blood pumping, raises your heart rate, increases metabolism, and burns tons of calories. Studies show that cardiovascular exercise leads to better sleep, an improved sex life, and a boost in mental awareness. It reduces stress and creates endorphins which have been proven to improve mood and general happiness. Getting all these health benefits without stressing your body is certainly possible with the above low impact cardio exercises.
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