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Are you looking into hiring a personal trainer and wanting to make improvements to your health? The Center for Disease Control (CDC) states that “regular physical activity is one of the most important things you can do for your health” and that benefits include reduced susceptibility to some cancers, chances at a longer life, and improved mental health, among others. In particular, low impact aerobic exercise can be an important part of anyone’s exercise routine, regardless of fitness level.
The website MedicineNet.com gives the medical definition of aerobic exercise as “Brisk exercise that promotes the circulation of oxygen through the blood and is associated with an increased rate of breathing.” In short, this means moderate-intensity exercise for a prolonged period, versus higher intensity for shorter periods, which is anaerobic exercise. Aerobic exercises may then be separated into two broad categories of high impact (jogging, skipping rope, dance routines – anything that takes the feet off the floor at high intensity) and low impact (swimming, rowing, stairmaster, walking, biking, ski erg, etc.). More specifically, low impact aerobic exercise can have a material impact on fitness, on cardiovascular health, and can help burn fat, all without putting excess stress on the joints of the body.
Improved Fitness
Regular low impact aerobic exercise has the crucial effect of improving general fitness. Aerobic exercise can improve overall endurance by increasing the storage of energy molecules within muscles, can increase blood flow through muscles, and can speed up muscle recovery from exercise. Even if your goal is limited only getting in better overall shape, low impact aerobic exercise can be an important starting point or addition to your fitness routine.
Cardio Health
The CDC warns that heart disease and strokes are “two of the leading causes of death” in the United States. However, they also urge that 30 minutes of aerobic activity three times per week can reduce the risk of both heart disease and stroke. Exercises that are particularly good for cardiovascular health are walking, biking, rollerblading, swimming, and the elliptical.
Fat Burning
Aerobic exercise has been shown to be an excellent way to burn off body fat. In simple terms, prolonged moderate exercise forces the body to burn fat in addition to glycogen in order to continue the exercise, whereas higher intensity or anaerobic exercises do not. The most effective fat-burning low impact aerobic exercises are the Stairmaster, rowing, the AirDyne exercise bike, and the SkiErg (stationary Nordic skiing simulator).
Joints
While high-impact aerobics have share all the above-mentioned benefits, they also have the unfortunate effect of being tough on the joints of the body. While some amount of high-impact aerobic exercise might be good for you depending on your age and fitness goals, excessive amounts of high impact aerobics can seriously damage knees, ankles, hips, and can cause a whole host of back problems. Low impact aerobics are a great way to avoid injuries and to continue to exercise even while recovering from injuries. However, proper exercise selection is always crucial in injury rehabilitation so always consult with your doctor and an experienced personal trainer.
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