When fitness experts, gym rats and health buffs are asked, What’s the best possible way to lose weight and gain muscle? they will always reply with HIIT better known as High Intensity Interval Training. This incorporates workouts that are done in short quick bursts that push the limit of your endurance, stamina and physical strength. Although proven effective, HIIT should not be done ALL the time, and users may even get discouraged after attempting one gym session of HIIT (it’s tough – but at least it’s short). The thing is there is always an alternative to everything and for HIIT we have LISS or Low Impact Steady State exercises, great for beginners as well as gym veterans who want to try something new.
What are Low Impact Steady State Exercises?
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LISS better known as low impact cardio are basically light to moderately intense exercises done over long periods and multiple cycles. These exercises are not as taxing on the body making it great for people with weak joints or those new to working out.
More often than not gym newcomers will attempt to do HIIT and get physically drained or injured afterwards, so take caution if youre new to the gym its best to start with LISS. Should the workout get too easy you may always increase the workout intensity or the workout duration. You may even move your way up to HIIT given enough time and patience.
Why Do Low Impact Cardio?
People do LISS for a variety of reasons, but most often than not people will have to start here, before doing HIIT such as weight lifting or doing quick runs. The appeal of stems from the fact that its simple and easy making it great for people whove just started exercising, the disabled, those with weak joints, the overweight or obese, pregnant women and those with a natural aversion to high impact exercises (i.e. hypertension, medical conditions).
Low impact cardio is generally a stepping stone to HIIT while having the general benefits of exercise such as burning calories, weight maintenance and improved health. If you want to get the most of the benefits of LISS then you might want to try adding some OxyELITE Pro to your diet for a cleaner and faster fat burn.
What are some good Low Impact Cardio exercises?
- Step aerobics
Adding a four-inch step on your aerobic workout routine has the similar effect of doing a jump without the strain on your knees and ankles. Using your arms and working out in a group makes burning calories faster and more enjoyable. Take note that if it gets easier you can add a few more inches to your step, but always remember to bend your knees no farther than 90 degrees and keep a moderate pace to avoid injury.
You’d be surprised to know that you can do a lot of low impact cardio anywhere with the simple task of walking. Walking among many other low impact activities can become a challenging workout by simply increasing your pace, swinging your arms, walking steep inclines, going up and down the stairs or taking a hike on the country side. Bring your dog with you if you can.
Swimming is a great low impact workout that utilizes the whole body in going against the resistance of the water. Swimming is highly recommended for people with joint problems as the water supports the body relieving stress on the joints. Many institutions hold water aerobics classes and resistance swimming lessons that may pique your interest.
- Ellipticals and Stationary Bikes
These exercise machines are easy on the joints and provide the same exercise benefits of actual running or cycling within the comfort of your own home. Some of these machines allow you to customize the intensity of your workout, monitor your heart rate and track the calories youve burned. A drawback to these machines is that they can be costly for home use, but rest assured that you can always find them in your local gym.
What comes next after Low Impact Cardio?
If you follow a regular low impact cardio routine you will most definitely feel better and will most likely want to do more. You can keep your workouts interesting by adding new routines and adding more intensity, but once youre used to the routine and want a bigger challenge then you may want to add some HIIT to the mix. This depends entirely on you and what you are physically capable of, but granted that these exercises can make you feel stronger and healthier they dont necessarily give you muscle mass, definition or form.
For that you need to work your way up to HIIT and you most definitely need to have at least 1 to 2 sessions of HIIT per week to add to your cardio to make yourself look good. HIIT also has the advantage of time over LISS as these sessions are shorter and dont take as much time. They are however painful for starters, but if you started with LISS you wont be dealing with muscle pain for very long. HIIT also burns fat faster and coupled with OxyELITE Pro, you will see immediate results.