Better than functional: What are the advantages of low-impact training and who is it for?

The hardest part of the sport is the joints. Running, gymnastics, weight training with weights, on the one hand, increase endurance and prevent diseases of the cardiovascular system, but on the other hand, they often injure and wear out the ligaments. At this time, low-impact exercises enter the scene – no less effective and at the same time minimizing the load on the musculoskeletal system.

Are low-impact exercises generally effective?

Anastasia Kaysina, top trainer of the Crocus Fitness network of fitness clubs, TRX master trainer, Therabody Master Trainer

In short, yes. While low-impact workouts are the opposite of high-intensity functional training, they can be even more effective. The fact is that such training includes all the physical characteristics of our body – from strength and endurance to balance and intermuscular coordination. Exercise effectively helps to lose weight, strengthen and tone muscles and joints.

Low-impact exercises are those that minimize the load on the musculoskeletal system. A classic example is aerobics, which consists of basic steps, excluding jumping and lifting two limbs from the floor. By the way, an important point – during such training one leg should always be on the ground.

Who is suitable for such training?

Anton Feoktistov, founder of ProTrener personal training studios

– For those who are new to training or returning to their previous regimen after injury or illness. Low-impact exercises are a gentle mode for the body to adapt. Gradually, it will be prepared and its intensity can be increased.

– For those with knee problems, joint pain or arthritis. This type of training minimizes the load on the muscles and joints of the hips, knees and spine, so it is ideal even for the elderly.

– Pregnant women in the absence of contraindications.

– Athletes in recovery.

What exercises are included in the low-impact category?

According to TRX master trainer Anastasia Kaysina, the main distinguishing feature of low-impact training is an increase in heart rate of no more than 40-50% of maximum and its uniform rise and fall throughout the session. This not only trains the cardiac and cardiorespiratory systems, but also normalizes hormonal levels, metabolic processes and strengthens the ligamentous apparatus.

Low-impact exercises include:

– Walk. It strengthens the cardiovascular system, but at the same time, the load on the spine and joints is minimal, unlike running.

– Training with TRX Functional Suspension Systems. Usually the effectiveness of this type of training is much higher than that of intensive functioning.

– cardio exercise low density. For example, including an exercise bike (especially with stabilizers for the back) or an ellipse.

– Aspects of the mind and body series. These include Pilates Mat, yoga, Animal Flow program.

– Swimming. It reduces the risk of cardiovascular disease, increases the body’s endurance and improves blood circulation.