The whole concept low impact cardio exercises may seem like an oxymoron. After all, you can really get your heart rate up without running or jump? The answer is yes, totally! And we have a bunch of different bodyweight exercises (20 to be exact!) to prove it.
Low-intensity cardio exercises can be a smart choice for those with joint disease or injury, as well as those who new to training, Cara Bonney, CSCS, CPT, a certified strength and conditioning specialist and Club Pilates Master Trainer in Melbourne, Florida, tells SELF. That’s because they get your blood pumping without hitting your ankles, knees, hips, and back. This means there is less risk of injury compared to high-impact activities such as running, jumping or other plyometricsand delimiter. And it can allow you to be more consistent with your exercise routine if you struggle with certain limitations – say, cranky knees or a sensitive back – or just getting into the training groove.
Another advantage of low-impact exercises is that they can help supports bone density. “Impact exercises are good for bone health, such as preventing or improving osteoporosis, but they don’t necessarily highBonney explains. As long as you’re in contact with the ground, you’re stressing your bones, which ultimately makes them stronger, he says. not– effective forms of exercise – such as cycling or swimming—low– Hitting exercises can be important bone strengthener benefits.
How to level up with body weight movement without joint pain
Now for the million dollar question: How can a bodyweight exercise count as cardio if you can’t run or jump? It turns out that there are a number of ways: one is to simply work a lot of large muscles, either with compound exercises or combination movements. For example: incorporating sweeping arm movements alongside lower body exercises – say from overhead reaches to squats, or big arm swings while marching to high knees. This forces the blood to move throughout your body instead of just being concentrated in your lower half. “This will get your heart rate up,” explains Bonney.
