Best Low Impact Exercises
We get it, fall is here but you have still not achieved your perfect summer body goal.
Well, don’t worry because we bring you the most effective exercises to get that body in no time.
Since you don’t have to worry about exercising in the heat, intense or long-duration exercises won’t be so exhausting on your body and bring no positive changes in your physique. It doesn’t mean your core body temperature won’t increases and you lose fluids. Dehydration can still occur easily and you are not able to perform optimally.
In addition to any intense exercises, always include low-impact exercises to your routine. If executed correctly, these exercises can effectively engage muscles in your body and change the way you look in a positive way.
Click the links below to get information on:
What Are Low Impact Exercises?
Are Low Impact Exercises Helpful To Lose Body Fat?
Can You Build Muscles Through Low Impact Exercises?
Reasons You Should Perform Low Impact Exercises In Summer?
Low-Impact Core Exercises For Summer
Swimming: The Best Low-Impact Cardio For Summers
What Are Low Impact Exercises?
Any exercises that are easy on the joints and gentle on your muscles can be recognized as low-impact exercises.
We can also say that these are those exercises that don’t raise your heart rate to highly elevated levels or make you sweat like hell.
Are Low Impact Exercises Helpful To Lose Body Fat?
The high-impact exercises can engage the majority of the muscle groups at a time due to which they burn more calories.
But, low-impact exercises are still an efficient way to lose weight. All you need is to increase the duration of the exercise to increase calorie burn and lose weight.
Can You Build Muscles Through Low Impact Exercises?
As your muscles are engaged during the low-impact exercises, your muscle fibers are torn at a micro-scale.
When you take proper nutrition and the required amount of protein, you eventually recover the muscles and grow bigger than before.
Reasons You Should Perform Low Impact Exercises In Summer?
● You don’t lose fluids from your body as fast as you lose them through high-impact exercises.
● You can easily perform them in the comfort of your home.
● Improves both aerobic and muscular endurance.
● You don’t lose muscle weight which is a problem with doing high-impact exercises in summer.
● The recovery from low-impact exercises is fast and easy.
Regardless of weather conditions, if you don’t take proper measures, you could end up exhausting your body and not working out anymore.
Always consider these tips when exercising
● Drink at least 2 cups of water 30-minutes before your workout.
● Drink water after every 15-20 minutes during the workout.
● Carry a low-sugar protein bar of salty pretzels with you if your workout is long and in the heat
● If you are a fan of working out outdoors, then schedule it early in the morning or evening.
● Never workout till a point where you start feeling weakness or dizziness.
Low-Impact Outdoor Workout
To perform this workout you need to head out to your neighborhood park. Don’t worry if it doesn’t have any fancy equipment for exercise because all you need is just a bench.
1. Bench Push-ups
● Stand at the back of the bench and place your hands on its back.
● Your arms should be a little wider than the shoulder width.
● Lower your upper torso by bending your elbows till your chest is about to touch the back of the bench.
● Return to the starting position by extending your arms straight.
Sets: 4
Reps: 15RM-20RM-25RM-30RM
2. Single-leg Split Squats
● Stand by facing away from the bench.
● Stretch out one leg and place your foot on the bench.
● Now, bend your straight to a 90-degree angle with the ground.
● Straighten your leg and return to starting position.
● Repeat with the other leg.
Sets: 4
Reps: 10RM-15RM-15RM-20RM (for each leg)
3. Tricep Dips on Bench
● Start by sitting on the bench with your palms resting at the edge of the bench.
● Extend your upper body away from the bench and bend your knees.
● Now, lower your body by bending you feel a stretch in your triceps.
● Liftback by straightening your elbows.
Sets: 4
Reps: 12RM-12RM-15RM-15RM (for each leg)
4. Bench Mountain Climbers
● Stand behind the bench and place your hands on its back, just like in a pushup position.
● Lift your right leg and bring its knee to your left elbow.
● Then lift your left leg and bring its knee to your right elbow.
● Alternate these steps in a fast motion.
Sets: 4
Time For Each Set: 30-45 sec
Low-Impact Core Exercises for Summer
When we talk about a perfect summer body then it’s incomplete with those sculpted abs.
Try these core building exercises that’ll smoke your abs and you can easily perform them at your home.
1. Leg Lifts
● Lie with your back on the mat.
● Raise your legs towards the ceiling without bending your knees.
● Lower your legs but don’t touch the mat.
● Lift them back.
Sets: 4
Reps: 12RM-12RM-15RM-15RM
2. Abdominal Chair Crunch
● Lie with your back on the mat, put your legs on a chair as you lie.
● Place your hands behind your neck and lift it.
● Don’t take the help of your hands while lifting your neck.
● Engage the muscles of your core and keep this position.
Sets: 4
Time For Each Set: 30-45 sec
3. Hip Lifts
● Lie with your back on the floor.
● Bend your knees with your feet flat on the floor.
● Press your feet and on the floor as you lift your hips
● Continue lifting your hips as high as you can while sticking your feet and hands-on mat.
Sets: 4
Time For Each Set: 30-45 sec
Low-Impact Cardio Exercises
To maximize your fat-burning process, you need to add cardio into your workouts. It’s also very important for building stamina.
Low-impact cardio is great for beginners especially those who are struggling with stability or their body takes more time to recover.
An ideal low-intensity workout is performed on an elliptical, treadmill, or bike so you can keep a track of your heart rate easily.
Make sure that you are exercising in some fine quality workout apparel that doesn’t trap heat. Working out in regular tees and joggers will make you sweat even more.
In terms of heart rate, low-intensity cardio is the one where you work out at approximately 55-65% of your maximum heart rate.
This type of cardio is suitable for strengthening slow-twitch muscles, increasing the transport of oxygen to your muscles, and improving your metabolism.
Low-Impact Outdoor Cardio
● Light Jogging for 20-25 mins
● Going for a hike on an easy track
● Cycling for 30-40 min
Swimming: The Best Low-Impact Cardio
Swimming is one of the best types of full-body exercises. It is highly recommended to people who deal with joint problems.
It can also boost cardiovascular health, lung capacity and build aerobic endurance effectively.
It’s obvious that you won’t be sweating so dehydration will never be a problem when you take up swimming as a form of exercise. And, the plus point is that it offers an efficient way to kick the heat.
Focusing on Diet and Recovery
We know that you will be well aware of the importance of a nutritious diet and recovery after a workout. The more intense the workout especially in weather conditions like hot or cold temperatures, take care of your diet even more.
The first reason is that your mind pays less attention to hunger as the hypothalamus is busy regulating the body temperature.
Our body cuts down on heat-generating functions such as digestion. That’s why it’s really important to take care of your diet especially if the weather conditions are extreme.
Apart from proteins and carbs, you should add the following foods to your diet:
● Coconut water
● Cucumber
● Mint
● Watermelons
● Yogurt
● Lime Water
And, don’t forget to sleep for at least 8 hours every day so your body recovers effectively and is prepared for exercising the next day.