The Perks of Low Impact Exercise

 

One thing that I have learned from my collegiate soccer career, is the benefit of low impact exercise. That sounds kind of crazy right?!? Let me explain. Low impact exercise refers to any kind workout that does NOT require the impact of any joints on a concrete surface.  One foot remains on the ground at a given time. As an athlete I always wanted to push my body to become stronger and faster.  I didn't give much thought as to HOW doing this would affect me post career and into my older age.  I love to run and do basically any kind of high impact activities however it is not a secret that as healthy as these activities are for you, they do take a certain toll on your body.  Overtime, the repetitive impact trama on your joints can lead to arthritis, osteopenia and other joint problems. Our joints take the brunt of our workouts and it's important to not discount what they do for you.  So what can we do to protect our joints and make positive steps to workout out in a way that is not only healthy for us now but also in the future?

ANSWER:

 
Low Impact Machines                           Low Impact Activities
                Biking                                                                                          Pilates
             Swimming                                                                               Rock wall Climbing
               Rowing                                                                                           Yoga
            Stair master                                                                              Abdominal Exercises
              Elliptical                                                                                         Walking
          Weight lifting                                                                                  Rollerblading

Low impact exercise is a great option particularly for people who suffer or have suffered from knee, ankle, back, wrist or hip injuries.  By choosing a low impact exercise you are giving your injury more time to heal but still challenging your cardiovascular system and staying fit.  Minimizing the pounding on your joints is not only going to help you maintain strong, healthy joints but it will also protect your ability to be active for life. :)

Athletes who are engaged in high impact exercise their whole life may be very fit but also can be causing some long term damage on their joints.  That is why it is important to cross train in a way that relieves some of the pressure on your joints while still challenging yourself every training session.  Not only will you be protecting your body post career, but you will be lengthening the amount of your life that you can engage in high intensity exercise.

Everyone can benefit from incorporating low impact exercises into their weekly workout or training regimen!  Low impact is not only safe but if done correctly it can be a high calorie burning, strenuous & challenging workout !!

Say YES to Cardio!

Gotta Get That CARDIO In!

I know you may not want to hear this... but if you want a healthy body, heart and mind, you are going to need to implement cardiovascular exercise into your daily routine.  The American College of Sports Medicine recommends that adults ages 18 to 64 should engage in a minimum of 150 minutes of moderate-intensity aerobic exercise 3 to 5 days a week. Confused on what MODERATE exercise is?? If you need some help identifying your intensity, it would be great to invest in a heart monitor.  When you are exercising at moderate intensity your heart rate should be at (40-60% HRR).  Another more simple way to tell if you're in the right zone is to use the TALK TEST.  This test is a generally effective way to measure your exercise intensity and its FREEEE! While doing your cardio workout next time, try talking.  If you find yourself breathless you are most likely working at a higher threshold, moderate to high intensity.  Vice versa, if you are able to hold a conversation smoothly you are in the low-moderate pace. Easy enough?

 If you follow the minimum guidelines of the ACSM you are already reducing your chance of major health issues such as high blood pressure, heart disease and diabetes.  Every time you engage in aerobic exercise you are pushing your heart lungs and blood vessels to do a better job at what they do... and that's a good thing!

DESPISE CARDIO??

 Well, get over it ;) Your body NEEDS it! The key here is to find the type of cardio that works for you and your lifestyle.  For example, if you have a dog, this is a great opportunity to help yourself and your pup. Even getting a 30 minute walk/run/bike/swim in a day can reduce your risk of disease greatly.  If a walk or run is hard on your knees, try biking or swimming.  Whatever you do, move your body, everyday!

Tips for getting through a cardio workout:

Put some awesome music on your iPod

Download a podcast or book you've been wanting to listen to

Cover up your watch or timer so your not staring at the clock

Watch a movie or tv show

Talk on the phone (if possible)

Workout with a friend

GET MOVING !