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Aerobic Exercises

aerobic-exercisesIs workout the main thing at the forefront of your thoughts each morning? It is safe to say that you are keen on cardiovascular molding? On the off chance that yes, then you should experiment with a portion of the best and the most secure low effect vigorous activities. These activities are easy to ace and have significant advantages on your general wellbeing!

On that note, this post discusses the ten best low effect high-impact works out. Might you want to know what they are? Perused on!

1. Walking

2. Stairmaster Or Walking On The Staircases

Another easy form of low impact aerobic exercise is walking up and down the stairs. Your workout center or gym may not be having staircases, but it surely must be having a Stairmaster, which makes exercising much more exciting than walking on the treadmill. You can easily perform this exercise without going to the gym, by walking up the staircases for a few minutes every day. Many athletes use it as a warm-up exercise to prepare bodies for high impact workouts.

3. Cycling

You think cycling is for the kids? Well, not anymore! Many sports persons and gym trainers swear by the strengthening effect of cycling. It is a fun way to become fit without damaging your joints. Cycling every day for 30 minutes makes your leg muscles strong and adds more vitality and flexibility to your personality. If you want to enhance the effect, you can ride up the hill using your bike. However, it is advisable to start slowly first and then increase your distance and duration.

4. Donkey Kicks

Although this form of low impact aerobic exercise is advised for pregnant women, everyone can do this, and it is extremely beneficial for those having chronic back pain. These kicks strengthen the abdominal muscles and tone the back.

To Perform This Exercise

  1. Stand straight and then bend from the waist to your knees, keeping the arms straight.
  1. Make sure your hands are exactly parallel to the ground.
  1. Lift the left knee off the floor and straighten the left leg behind you.
  1. Make sure the leg and the back are in a straight line.
  1. Repeat the same step with your right leg.

5. Arm Stretches

According to Denise Austin, a fitness expert, this move can alleviate the tension in the chest muscles when they become tight. This type of simple marching exercises does not require any workout equipment or strenuous stretching. All you need to do is march as the soldiers do, albeit with a high and consistent speed.

To Perform This Exercise

  1. Start by marching at one place and slowly increase the pace so that your heart rate increases.
  1. While marching, ensure that you lift your knees high enough to give your thighs, lower limbs, and buttocks enough stretch.
  1. As you are moving your knees up and down, extend one of the arms up and move it in a rotation back and front.
  1. Do the same with the arm on the other side.

6. Water Aerobics

You can enhance the impact of water sports and swimming by introducing water walking or pike skull in the pool. Treadmills in the pool are an interesting idea that makes walking much more fun. When you walk with speed in the pool, the water resists your action and puts a strain on your lower limbs. For those suffering from lack of proper blood circulation in the legs, this low impact exercise can do wonders.

7. Ballroom Dancing

Dancing is super sexy and makes you feel elegant every time you move your feet to a foot tapping number. Moreover, it is very easy on the body and surely a great workout. However, you need a partner to perform this low impact exercise. Perform whirls, spins, twirls and take those dips with a partner who is equally interested in dancing and exercising as you are, and you will surely start loving your exercise schedule.

8. The Plie Squat

This low-impact aerobic exercise makes every woman and man feel elegant while performing it. Although the movements are almost similar to regular squats, you have to lower your body, bend the knees and move down as if you are going to sit.

To Perform This Exercise

  1. Place your hands on the hips and keep the feet hip-width apart.
  1. Point the feet outwards.
  1. Squat down with your knees bending in the direction of the toes.
  1. In case you feel more stress on your knees, you can reduce or increase the distance between the feet until you feel comfortable.

9. TRX – The Total Body Resistance Exercise

TRX is a type of strap suspension system, which is three times faster than the regular straps, but is much easier on the joints. However, it challenges your whole body. Initially, you may need a bit of help from your trainer to master these exercises. But once you master most of the awesome TRX exercises, you will enjoy doing them.

10. Hip Abduction

Hip abduction exercise is extremely helpful in easing the tensed hip muscles, especially during pregnancy.

To Perform This Exercise
  1. Squat down with your upper body upright.
  1. Do not hinge forward.
  1. Lift and squeeze your belly while you transfer your weight entirely on one leg with the other leg pointing out.
  1. Keep the foot flexed.
  1. For strength training, you can use lighter weights starting with five pounds and slowly increasing as your capacity increases.
  1. Hold the weight up at the shoulders so that they appear placed at the top of the biceps curl.
  1. Slowly come back to the normal position and repeat.