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Everything You Need To Know About Low Impact Steady State Exercise

Victoria Hall the Telegraph 2017-05-25 15:27:24

  The urge is exercise doesn't come naturally to everyone – especially if the workout in question is a boot-camp-style, sweat-drenching, burpee-loaded HIIT (high-intensity interval training) class. However, experts have thrown us a bone and declared that LISS (low-impact steady state) workouts are just as effective for keeping us in shape.

  ‘ Low-impact exercises like swimming, walking, cycling and rowing are great as you get the same benefits you would from higher-impact sports, including improved heart health and bone density, better circulation and reduced blood pressure, '' offers personal trainer Max Lowery.

  As we age, we lose muscle tone and joint stability, increasing the risk of injury. Those with back, hip or knee issues would be wise to cut back on high-impact exercise as it can exacerbate the problem. It's hard to control posture and alignment with higherintensity exercises, '' says Elle Rich, physio and trainer.

  However, that's not to say your workout should be easy. ' Low impact doesn't have to mean low effort, it's about moving with more control and precision, '' adds Elle. So where should you channel your new enthusiasm for exercise? Here is our guide to the best low-impact workouts.

Stretch it out

  When you think of low-impact exercise, yoga is likely to be one of the first to come to mind. Vinyasa flow classes are perfect for those who sit at a desk all day and suffer with tight hips and poor posture. Ashtanga is also a good option. It's a more athletic style and will have you building up a sweat.

Strong not skinny

  While some might be nervous about lifting weights for fear of bulking up, it is one of the best ways to shed those extra pounds, as well as having other health benefits. ‘ Weight training is good for joints and bones, as it can slow down the natural wear-and-tear that occurs as we age, '' says Georgia Gray, a personal trainer at Fitness First. It can also strengthen muscular and postural weaknesses and prevent injuries. '

Make a splash

  Swimming is another popular low-impact exercise that provides a full body workout . It's no surprise that gyms across the country are now transforming traditional aqua aerobic classes by combining cardio with endurance training.

Posture and poise

  While floor-based Pilates is good for your core classes using a reformer machine are second-to-none in terms of lengthening and toning your limbs and uncurling over shoulders.