What defines low impact cardio?
Written by
Gina Mason
Reviewed by
Prof. William Dalton, Ph.D.Low-impact cardio protects your joints and produces cardiovascular conditioning through flowing means of exercise, such as swimming and biking. These motions keep you in constant contact with the ground, minimizing stress on the knees and hip joints. You get endurance because you are never forced into debilitating exercise patterns associated with jumping and running.
Joint Protection Mechanisms
- Water buoyancy reduces impact forces by 90% during swimming
- Elliptical gliders eliminate heel-strike trauma completely
- Proper cycling seat height prevents knee compression
Essential Equipment Options
- Resistance bands under $20 for home strength integration
- Cushioned footwear with arch support for walking sessions
- Portable aqua jogging belts for pool alternatives
Intensity Management
- Heart rate monitoring between 120-140 bpm for beginners
- Conversational pace testing to avoid overexertion
- Gradual duration increases of 5 minutes weekly
Efficient routines combine cardiovascular exercise and strength work (with little to no gear) together. Water resistance, such as swimming, is beneficial for muscle building, as it provides no joint compression. Resistance band rows promote back muscling safely. All these training solutions allow you to stay fit with options that are generally accessible.
For enduring success, consistency outweighs intensity. Begin with three 20-minute sessions and progress to five. Pay attention to non-scale victories, such as easier stair climbing or reduced stiffness. These are indicators of effectiveness versus calorie figures.
Read the full article: 10 Low Impact Cardio Workouts Revealed
