Low Impact Cardio Doesn’t Have to Mean Low Intensity

When a client hears the phrase “low-impact cardio,” they may also hear “low intensity.” This can cause them to believe that they won’t hit their fitness goals with this type of exercise. Helping them understand what low impact actually means is the first step to getting them to realize that the two are not the same.

What Is “Low Impact Cardio”?

A low-impact exercise is an exercise that creates less pressure or stress on the body. More specifically, it places less stress on the joints. 

Walking is a prime example of low-impact cardio. Most any client can perform this action in an effort to improve their cardio fitness. Running, on the other hand, is a high-impact exercise that tends to increase pressure on the joints.

Benefits of a Low-Impact Workout

There are many advantages to engaging in a cardio workout that is lower in impact. One is if the client has any type of joint pain. Joint pain can be caused by disease or illness, like with various forms of arthritis. But it can also be an effect of normal wear and tear.

Low-impact exercise options tend to be easier on the knee and ankle joints. This allows clients to achieve weight loss and/or improve strength without adding to their pain.

Low-impact workouts also appear to offer cognitive benefits. One 2013 animal study found that mice engaged in low-impact exercise for 10 weeks had “significantly improved” spatial memory retention when compared to mice engaged in high-impact exercise. Spatial memory refers to memory surrounding one’s environment. This includes remembering where you parked your car or where a specific event occurred.

Another study connected low-impact exercise with enhanced functional ability in older, sedentary adults. Postmenopausal women can benefit from low-impact exercise too. In fact, one study found that low-impact exercise was just as beneficial as high-impact exercise at helping postmenopausal women maintain bone mineral density.

Low-Impact Cardio vs Low-Intensity Cardio

There is a common misconception that low impact exercise is also low intensity. That you can’t achieve a good calorie burn unless you engage in a high impact workout. This couldn’t be further from the truth. You can still get an intense workout when performing low impact activities. 

If you’ve ever done laps in the pool, you know firsthand that this low impact aerobic exercise can increase your heart rate. Swimming is a great way to burn calories, with a 155-pound person burning roughly 372 calories by swimming vigorous laps for 30 minutes. 

In some cases, low impact cardio is better at burning calories. For instance, running—a high impact cardio option—only burns 335 calories for the same amount of time. 

Numbers like these prove that low impact does not necessarily mean low intensity. You can still burn a lot of calories and increase your strength by engaging in exercises that don’t place a lot of stress on your body.

Low Impact Cardio Exercise Options That Can Be High Intensity

Once you’ve educated clients about the difference between intensity and impact, the next step is to provide them good low impact cardio workout options. Here are a few to consider:

• Rowing. Most gyms have a rowing machine, which is good for working muscle in the lower and upper body. Rowing is also easy on the joints, relying more on the muscle for movement.

• Cycling. The nice thing about cycling is that the client can do it on a stationary bike at the gym or, if they have an exercise bike at home, this is an option too. Cycling helps clients build their quads, hamstrings, and core.

• Water aerobics. We’ve also discussed swimming and how it is good for burning calories. If a client doesn’t have access to a pool at home, you can encourage them to join a water aerobics class.

• Yoga. Some styles of yoga are low intensity, such as restorative yoga, whereas others offer a good workout. Power yoga and Ashtanga yoga are two that fall into this second category. 

• Using an elliptical. An elliptical trainer is great for delivering a high intensity workout. Just 30 minutes on an elliptical machine can burn anywhere from 270-400 calories depending on the client’s weight.

• Low impact HIIT training. Most people think of a HIIT workout as being high impact, but it doesn’t have to be. Clients can engage in a low impact HIIT workout. Jump-free burpees and stationary skating are two to include.

How to Increase the Intensity of a Low Impact Cardio Workout

As a fitness trainer, you can turn any low intensity cardio exercise into a workout that promotes maximum fat loss. How? By modifying the activity in a way that increases heart rate.

In the case of exercises such as rowing, cycling, and swimming, this may consist of going faster. Increased speed will increase intensity. Heart rate goes up, more calories are burned, and the client gets a more intense workout.

You can gauge the intensity of your client’s low-impact cardio routine by having them wear a heart rate monitor. This tells you (and them) whether they are working out hard enough to get the results they desire. If they aren’t, you may have to kick their program up a notch. Ask them to work out harder or for longer durations.

Don’t forget to include strength training in your cardio workout program. This can help build the muscles around weakened joints. It also helps to reduce the likelihood that the physical activity will cause discomfort, pain, or injury. 

Like when performing cardio exercise, proper form is critical. For instance, if the client overextends during a squat or lunge, it can negatively impact the knee. This can prevent them from continuing their exercise program. It can also damage your reputation as a personal trainer. Worst case scenario, you may even find yourself in court.

In the End, a Low-Impact Cardio Workout Offers Great Value

Essentially, low-impact cardio is good for anyone who wants to get in better shape using methods that are less stressful on the body. Low-impact exercise is beneficial for clients dealing with pain or movement limitations.

Want to learn more about how to help clients prevent muscle-related pain and improve movement limitations? ISSA offers Corrective Exercise Specialist certification. This course teaches you how to identify, and correct, some of the most common movement dysfunctions.