Low-Impact Workouts

We all know what happens. It's the same old story of being over zealous. You want to start a new workout regimen, but during your first week back to the gym, your gung ho motivation results in an injury. They say "no pain, no gain," but this pain will actually stop your gain.

Joint injuries and muscle strain can completely halt a person's will to press forward with their newfound fitness past time, but it doesn't have to.

Here are some exercises that are low impact, meaning they will avoid causing these horrific health curses. Even if you've already suffered the strain of a joint injury, these workouts can keep you going through your recovery.

1. Walking: Yes, it is the time-old exercise, but it doesn't have to be just for the elderly. Add some weights, pick up the pace, and even choose a difficult trek to hike, and you've just found the most reliable cardio and low-impact workout.

2. Rowing machine: There are still machines in the gym that you can utilize through your injury, and the rowing machine is one of them. This one works it all: arms, back, legs, and core.

3. Kayaking: Kayaking is a great way to get the exercise of rowing, along with the added bonus of fresh air and beautiful scenery. The waves and wind will provide you with extra resistance.

4. Strength training: Did you know that most strength-training workouts are low impact. You can still use the weight machines as long as they don't specify caution for your particular injured joint.

5. Swimming: Swimming is one of the greatest low-impact workouts. Swimming works basically every muscle in your body all while improving lung function and your heart. Plus, if the pool is outside, you can get a nice tan while you're at it.

6. Water aerobics: If you're not that big into swimming laps, try water aerobics. You can just tread water or do many other activities that rely on the resistance of the water itself.

7. Yoga: Yoga has become a mainstay of mainstream fitness. It isn't just for hippies anymore. Yoga can greatly give your muscles a workout you won't soon forget all while improving your flexibility and agility. Why do you think NFL players are consistently doing yoga nowadays?

8. Elliptical: The elliptical is much better for your joints than running on a treadmill. Where the treadmill still puts some pressure on your knees and feet, the elliptical takes it all out. You can even add in an arm workout with this machine.

9. Stairmaster: Trust me, the stairmaster will tire you out. It is much more low-impact than a treadmill, and speaking from personal experience, gives you a much better workout.

10. Cycling: Cycling is a great way to get cardio and low-impact muscle exercise. You also see some nice outdoors scenery while doing it, making it much more exciting than a trip to the gym.

11. Step aerobics: Great cardio without the normal impact. Plus being in a class can really motivate your workouts to push yourself and keep returning.

12. Tai Chi: Tai Chi is a gentle, fluid workout that gives rest to your bones. It is relaxing as your added bonus.

13. Cross-country skiing: If you have the opportunity near you, this flat-terrain ski will definitely give you a workout.

14. Rock climbing: To rock climb, you usually move slow and steady. The resistance of gravity will give you the muscle workout you need. It is also a challenge. You feel successful when you reach the top.

15. Pilates: This low-impact workout session will strengthen your core and add flexibility. Six pack anyone?

16. Golf: The repetitive swing of the club throughout 18 holes can give you a great low-impact workout for the day with the bonus of playing a fun game. You can even choose to not use the cart and get the extra exercise of walking.

17. TRX: This is known as "Total Body Resistance Exercise." This is a resistance strap suspension system that works you out without stress on the joints.

18. Snowshoeing: Again, if you have the benefit of the snow nearby, try taking a long walk in snow shoes. It is much more difficult than regular walking and will definitely give you a workout.

19. Ballroom dancing: Dancing is very physical. Here, you can get your exercise while having a romantic date or a fun night out with a partner. Go ahead and cut footloose.

20. Rollerblading: Skating, and more distinctly, rollerblading, gives a great workout. Your legs, back, core, etc. will thank you when you feel the results of a fun-filled skate.

Give some of these a try, and you may permanently decide to say goodbye to high-impact workouts. At the very least, you have enough here to keep you pushing forward through your recovery or the first few weeks of getting your body used to exercise again.

Good luck out there!

http://www.huffingtonpost.com/2012/04/18/low-impact-exercises_n_1434616.html

Weight Lifting

A lot of people believe that cario is the best and quickest way to losing weight and getting into top-notch shape. Sadly, this is only a myth. The reality is without strength training, the fat-burning process slows down, and your body will never be in as good of health as it could be.

Most people want so desperately to believe they do not need weight training because it is the most rigorous element to the fitness process. It is the workout that takes the most time, and for most people, it is the workout that strains the body most. But remember, no pain, no gain.

Here are some of the many benefits to incorporating strength training into your workout regimen:

1. When you reach maturity, you lose 1% of your muscle and bone strength each year. Weight lifting helps retain that strength as well as reverse it. This leads to benefit number 2.

2. Weight lifting helps you become stronger and more fit. Your muscles become stronger, therefore, your body becomes more lean and toned.

3. Strength training will help you develop better body mechanics. The more you lift weights and strengthen your core muscle groups, your body will move and work better. Your joints will move and function with more strength and ease.

4. Weight lifting can help prevent diseases. Strength training can help arthritis patients, post menopausal women, and even people with type 2 diabetes. This is because this training helps bone density and increases immune health.

5. Strength training releases endorphins, therefore helping to increase your mood and boosting your energy levels. Because of this, weight training is a great anti-depressant.

6. Weight training burns more calories than cardio. The myth is reversed. Weight training actually continues to burn calories after the work out is finished through the next day or two. Sore muscles means calories continue to burn.

So, continue to weight train. Never miss this great regimen to weight loss and health.


http://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx