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Low-impact aerobic exercise provides cardiovascular and muscle toning benefits without the risk of injury to joints, tendons, and muscles. It is recommended for those with health conditions that increase the risk of injury and for beginners. It is also a good alternative to high-impact exercise for long-term joint and muscle health.
Aerobic exercise involves sustained periods of movement that engage all major muscle groups. Running, swimming, and bicycling are forms of aerobic exercise. Low-impact aerobic exercises are designed to allow aerobic exercise without overusing muscle groups that may be subject to stress or injury. Some health experts recommend low-impact aerobic exercise for people with health conditions that may increase the risk of injury.
Low impact aerobic exercises are intended to give a person a cardiovascular and muscle toning workout without the risk of injury due to the intense stress on the joints, tendons and muscles. Students in a low-impact class are generally encouraged to make large movements to avoid straining joints and keep one foot on the floor at all times. Teachers guide students through a series of rhythmic movements, often set to music, that increase heart rate and provide toning without using highly repetitive movements like jogging.
People who are just starting to exercise may want to try low-impact workouts during the first few weeks or months of a training program. If the muscles have not been exercised regularly for a long time, injury or strain may occur if a high-impact exercise is immediately performed. By gradually working up to running or biking at a high level, a person can protect themselves from both injury and derailment of their new fitness routine.
Certain health conditions can greatly hinder the ability to start or maintain a healthy exercise routine. Obesity and pregnancy can strain the body’s ability to withstand high-impact exercise, as the added weight greatly increases the pressure placed on bones and joints at the moment of impact. Bone density problems, such as those related to diabetes, osteoporosis, or other degenerative conditions, can weaken bones and muscles, making them easier to injure or even break. People with old or chronic injuries may also be advised to avoid high-impact training, as there is a good chance of re-injury.
Low-impact aerobics provide an alternative form of exercise for those with debilitating conditions. Some health experts recommend low-impact forms of exercise as better overall, since even perfectly healthy people can develop joint or muscle problems after the repeated stress of many years of high-impact activity. By raising the heart rate without undue exertion, some experts believe a person can get all the benefits of high-impact training without the increased potential for injury.
Many gyms and dance studios offer weekly low-impact aerobics classes. At the beginning of a training program or after injury, even these classes can cause strain or injury. Consult with the teacher about modifications to facilitate movements if tension or prolonged pain occurs after the first class. For those who prefer to train alone, consider swimming routines or using exercise machines that greatly reduce impact through cushioning or adjusting motion, such as elliptical trainers.
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